Plant-Based Heart Health

About 1 in 3 Americans and 1 in 5 Canadians have high blood pressure, and if you or someone you know is struggling with the condition, talk to your doctor about moving towards a plant-based diet. Why? Because plant-based yum is associated with a lower risk of heart disease.

If you have high blood pressure, it may be time to consider adding more potassium-rich foods into your diet. Potassium is a mineral the body relies on to help your kidneys process sodium. It also relaxes the walls of blood vessels, which helps lower blood pressure and protects against muscle cramping.

The recommended potassium intake for the average adult is 4,700 mg per day. Despite the important role it plays in your body, most adults don’t consume enough potassium. Luckily, one of the best ways to increase your intake is through your diet, and there are many delicious plant-based foods that will help you find your happy plate and meet your recommended daily intake.

Top Plant-Based Sources of Potassium 

Avocado, average size: 974 mg

Winter squash, cubed, 1 cup, cooked: 896 mg

Black beans, canned, drained, half cup: 750 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

100% orange juice, 8 ounces: 496 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Lentils, half cup, cooked: 366 mg

Edamame, 1/2 cup (shelled): 338mg

For even more inspiration in finding potassium-rich meals, try our Sweet Potato Toast or any of these three Acorn Squash recipes!

Important note: For people with kidney disease, potassium can be harmful since your body’s ability to process this mineral is comprised. So be sure to speak with your doctor and a renal dietician about what level of potassium is safe for you.