If you’re looking to increase your potassium intake to support healthy blood pressure, incorporating balanced, nutrient-dense meals is key. Below are some delicious and easy meal ideas packed with potassium-rich ingredients.
Breakfast Options
1. Banana & Almond Butter Porridge
- Ingredients: Rolled oats, mashed banana, almond butter, chia seeds, low-fat milk (or fortified plant milk).
- Why it works: Bananas and almonds are great potassium sources, while oats provide fibre for heart health. The milk also provides calcium, iodine and a small amount of protein. I also like the addition of the chia seeds for some heart healthy omega-3’s, which, whilst they won’t lower blood pressure, can reduce your risk of a cardiovascular event (such as a clot, a thrombosis or an arrhythmia).
2. Avocado & Spinach Scramble
- Ingredients: Scrambled eggs (or tofu for a plant-based option), sautéed spinach, sliced avocado, brown toast.
- Why it works: Spinach and avocado are potassium powerhouses, and eggs add protein. The fibre in the brown toast can also help manage cholesterol levels and the avocado provides healthy, monounsaturated fats. Should you choose tofu, you’ll be getting added calcium if it’s calcium-set too.
3. Greek Yoghurt with Kiwi & Pumpkin Seeds
- Ingredients: Greek yoghurt, sliced kiwi and strawberries, all-bran and walnuts
- Why it works: Yoghurt, strawberries kiwi are both high in potassium, while walnuts add omega-3’s. The saturated fat in yoghurt is not linked with an increased risk of cardiovascular disease, and being unflavoured means it will have no added sugars, and the fruit has the benefit of additional vitamins, minerals and antioxidants. All bran is one of my favourite breakfast cereals, being mega high in fibre (12g for every 30g serving!) which can lower cholesterol and improve your microbiome, and being fortified with iron and other minerals.
Lunch Options
4. Lentil & Sweet Potato Salad
- Ingredients: Cooked lentils, roasted sweet potato, cherry tomatoes, cucumber, roast chicken breast (optional), olive oil, herb & lemon dressing.
- Why it works: Lentils and sweet potatoes are excellent potassium sources, and this meal is also high in fibre. I love the addition of olive oil for some healthy fats, and the lemon and herb in the dressing provides flavour without the sodium.
5. Grilled Salmon with Beetroot & Quinoa
- Ingredients: Grilled salmon fillet, steamed beetroot, cooked quinoa, wilted spinach.
- Why it works: Spinach and beetroot are rich in potassium, and quinoa adds plant-based protein. Beetroot also has the additional benefit of containing natural nitrates, which act as a natural (and very effective) vasodilator to further lower blood pressure. I love the addition of salmon too- it’ll provide even more of those heart-healthy omega-3 fatty acids. I love to add my own seasoning to meals like this to provide flavour with no sodium.
6. Chickpea & Avocado Wrap
- Ingredients: Wholemeal wrap, mashed chickpeas in olive oil, sliced avocado, shredded lettuce, hummus.
- Why it works: Chickpeas and avocado provide a double dose of potassium in a convenient meal, and the fibre in the wrap, avocado and the chickpeas is a boost for your microbiome and your cholesterol levels. The olive oil also has some great fatty acids within it which can help manage cholesterol levels too.
Dinner Options
7. Baked Tuna with Roasted Tomatoes & White Beans
- Ingredients: Baked skipjack tuna fillet, roasted cherry tomatoes, garlic-infused white beans, steamed kale.
- Why it works: Skipjack tuna and white beans are both potassium-rich, and kale adds extra heart-healthy nutrients. I love the addition of the garlic for flavour too!
8. Stuffed Bell Peppers with Kidney Beans & Brown Rice
- Ingredients: Bell peppers stuffed with kidney beans, brown rice, diced tomatoes, herbs, and a sprinkle of cheese (optional).
- Why it works: Kidney beans and tomatoes are high in potassium, and brown rice adds fibre. This is a great side to a main meal, and rather delicious!
9. Thai-Style Coconut Curry with Sweet Potato & Spinach
- Ingredients: Sweet potato, spinach, coconut milk, red curry paste (low-sodium), tofu, prawns or chicken, served with brown rice.
- Why it works: Sweet potatoes and spinach boost potassium levels while keeping the dish flavourful without excess salt. The proteins will add a much needed protein boost without providing a large amount of saturated fat. The coconut milk, whilst high in saturated fat, is not as harmful as using cream and makes the curry taste authentic.
Snacks & Sides
- Handful of pistachios or almonds (great for on-the-go potassium).
- Sliced cucumber & hummus (low-sodium dip with potassium from chickpeas).
- Baked sweet potato wedges (seasoned with paprika instead of salt).
- Fresh orange or melon slices (naturally sweet and potassium-rich).
Final Tip: Watch the Salt!
While increasing potassium is beneficial, it’s equally important to reduce sodium intake. Avoid adding extra salt to meals and opt for herbs, spices, garlic, and lemon juice for flavour instead.
References:
- NHS UK. (2023). How to eat more potassium.
- British Nutrition Foundation. (2023). Potassium and heart health.
- American Heart Association. (2023). The importance of potassium in your diet.
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