Help a Low Sodium Diet:
Add High Fiber Foods with Potassium

Foods higher in potassium may help a low sodium diet improve your blood pressure.

Fight hypertension more effectively with foods naturally high in fiber and potassium.

Food with more potassium and more fiber — like foods the D-A-S-H diet recommends — can help your low salt diet be more effective in lowering blood pressure.

Did your doctor tell you to eat more heart healthy foods? And to avoid salt?

Now you can use the potassium in high fiber foods to help meet your goals. And with salt and sodium hidden in so many processed foods, that extra help is needed.

High Fiber, High Potassium Foods

	Fiber	Potassium
1/2 Avocado (California)	4.6 g	345 mg
1/2 Avocado (Florida)	8.5 g	534 mg
1 large Potato (white)	6.3 g	1627 mg
1 cup Dried Apricots, stewed	6.5 g	1028 mg
1 cup Dried Apricots, uncooked	9.5 g	1511 mg
1 cup Fresh Apricot slices	3.3 g	427 mg
1 cup Winter Squash, boiled, mashed	6.4 g	644 mg
1 cup Winter Squash, baked, cubes	9.0 g	896 mg
1 cup Swiss Chard, chopped and cooked	3.7 g	961 mg
1 cup Swiss Chard, raw	0.6 g	136 mg

Some nutritional sources say 3.5 grams of potassium a day will help control blood pressure. Others recommend 4.7 grams each day. Whichever amount is correct, typical American eating habits lack adequate potassium for good health.

Enjoy a variety of potassium rich foods:

raisins	prunes	dates
strawberries	bananas	citrus fruits
tomatoes	watermelons	cantaloupes
beets	greens	spinach
mushrooms	soy products	peas and beans