We have all heard about lowering blood pressure naturally through controlling our sodium intake, but eating enough potassium could also have a major impact.

One study found potassium supplements may lower blood pressure by approximately 4.44/2.45mmHg and another found evidence that potassium to sodium ratios may have a significant impact on both blood pressure and cardiovascular health. The authors of the second study recommend that healthy individuals between 19-50 years old should consume 2,300 milligrams of sodium per day (one teaspoon of table salt) and that should consume 4.7 grams of potassium, assuming they have no personal medical contradiction to said recommendations.

So what should you eat to reach 4.7 grams of potassium a day? Here is a list of high potassium foods that may help you reach you blood pressure goals.

• One papaya : 781mg
• One cup of prune juice : 707mg
• One cup of tomato juice : 535mg
• One baked sweet potato, with skin : 508mg
• One cup of cubed cantaloupe : 494mg
• One small banana : 467mg
• One cup of diced honeydew melon : 461mg
• One-half of a medium avocado : 450mg
• One-half of a medium potato, with skin : 422mg
• One cup of chopped or sliced tomato : 400mg
• One-half cup of cooked pinto beans : 400mg
• Six ounces of yogurt : 398mg
• One cup of 2 percent white milk : 377mg
• One-half cup of Lentils : 365mg
• One-third cup of raisins : 363mg
• One-half cup of dried peas : 355mg
• One cup of soy milk : 345mg
• One medium mango : 323mg
• Three ounces of baked or broiled salmon : 319mg

For more information about the amount of potassium in food, please visit http://www.drugs.com/cg/potassium-content-of-foods-list.html.

To view the scientific studies referenced, see

“Potassium in preventing and treating high blood pressure” by Whelton PK, He J. Published in Semin Nephrol. 1999 Sep;19(5):494-9. Can be viewed online at http://www.ncbi.nlm.nih.gov/pubmed/10511389?ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed

“Cutting Salt Isn’t the Only Way to Reduce Blood Pressure” published online by Loyola Medicine. Can be viewed online at http://loyolamedicine.org/News/News_Releases/news_release_detail.cfm?var_news_release_id=973440913.