Why Potassium is Important for Heart Health
Essential for Heart Health
Potassium plays a critical role in supporting Heart Health through its effects on metabolism, energy production, and cellular function.
Key Benefits
Lowers blood pressure naturally
Additional Support
Reduces risk of stroke
Daily Target for Heart Health
3000 mg per day
Adjusted based on Heart Health goals
Best Potassium-Rich Foods for Heart Health
These foods provide the most Potassium while supporting your Heart Health goals:
| Rank | Food | Potassium per 100g | % Daily Value | Heart Health Score |
|---|---|---|---|---|
| 0 | Swiss Chard (Cooked) | 961.0 | 32% | |
| 1 | Black Beans (Cooked) | 611.0 | 20% | |
| 2 | Spinach | 558.0 | 19% | |
| 3 | Kiwi (Green, Fresh) | 552.0 | 18% | |
| 4 | Mung Beans | 537.0 | 18% | |
| 5 | Artichokes (Globe) | 474.0 | 16% | |
| 6 | Avocado | 485.0 | 16% | |
| 7 | Cantaloupe (Muskmelon) | 473.0 | 16% | |
| 8 | Kohlrabi (Raw) | 473.0 | 16% | |
| 9 | Beets (Beetroot) | 442.0 | 15% | |
| 10 | Pomegranate | 411.0 | 14% | |
| 11 | Brussels Sprouts | 389.0 | 13% | |
| 12 | Sardines | 397.0 | 13% | |
| 13 | Banana | 358.0 | 12% | |
| 14 | Figs (Fresh) | 348.0 | 12% |
How Much Potassium Do You Need?
General Population
3400 mg (Men)
2600 mg (Women)
Sample Daily Meal Plan
Here's how to reach your Potassium target naturally:
Breakfast
- Swiss Chard (Cooked) - 100g (961.0 )
Total: 961
Lunch
- Black Beans (Cooked) - 100g (611.0 )
Total: 611
Dinner
- Spinach - 100g (558.0 )
Total: 558
Snack
- Kiwi (Green, Fresh) - 50g (276.0 )
Total: 276
Daily Total: 2406 mg (80% of target)
✓ Signs of Adequate Potassium
- Improved Heart Health performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Potassium Deficiency
- High blood pressure
- Muscle weakness and cramps
- Fatigue and lethargy
- Irregular heartbeat
- Constipation
- Numbness and tingling
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
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