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Vegetables rich in potassium to reduce blood pressure

Vegetables rich in potassium to reduce blood pressure

Everyone should be aiming to eat at least 5 different portions of vegetables and fruit a day to help boost their potassium intake and lower their blood pressure. A portion is 80 grams, or roughly the size of your fist.

The following amounts represent a portion:

  • A dessert bowl of salad
  • Three heaped tablespoons of vegetables
  • Three heaped tablespoons of pulses (chickpeas, lentils, beans and so on)
  • A glass (150ml) of vegetable juice

And the great news is that frozen and tinned vegetables can be just as good as fresh (just watch out that they don't contain added salt, sugar or fats).

All vegetables help your body, but some contain more potassium than others, see below.

Vegetables that are rich in potassium

The following vegetables are particularly rich in potassium and may be more helpful in controlling blood pressure:

  • Potatoes
  • Sweet Potatoes
  • Asparagus 
  • Spinach 
  • Cabbage
  • Sprouts

To make your vegetables even more effective, don't forget to cut down on the amount of salt you are eating. For more help, please see our page on How to cut down on salt.

How to eat more potassium

This section will help you to add more potassium-laden fruit, vegetables and foods to your daily diet

Potassium rich fruits

Discover which fruits are best for lowering blood pressure

Other foods that help

Low-fat dairy products and certain fish can help lower blood pressure

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Blood Pressure Association Home Page

Salt and blood pressure

Cutting down on the white stuff could save your life

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