Focus on Potassium
What is Potassium?
Potassium is a mineral needed by all cells in your body. Here are some examples of potassium-rich foods:
- Salmon: 3 ounces canned = 292 mg
- Lima Beans: ½ cup cooked = 484 mg
- Carrots: 1 cups raw = 410 mg
- Spinach: ½ cup cooked = 420 mg
- Banana: 1 medium = 496 mg
- Yogurt: 1 cup = 573 mg
- Potato: 1 medium = 926 mg
How much potassium do you need each day?
- Aim for 2,600 mg each day for adult women or 3,400 mg each day for adult men.
- Check the Nutrition Facts labels on packaged foods (and Food Hero recipes) for the amount of potassium in a serving.
More about Potassium
- Potassium helps regulate fluid balance, muscle contractions and nerve signals.
- Potassium supports healthy blood pressure for reduced risk of stroke and heart disease.
- Eating a variety of fruits and vegetables can you help you get enough potassium.
- Eating enough potassium may improve bone health and reduce risk for kidney stones.
- Some people may need to limit potassium. A healthcare provider can help explain the right amount.
Classics Stay Strong
- Reducing the sodium in foods is another way to support healthy blood pressure.
- Drain and rinse canned vegetables to reduce the sodium by 35% or more.
- Potassium-rich snack ideas: Banana and peanut butter, Veggies with guacamole dip
- Daily activities, such walking and climbing stairs, are also good for heart health. Aim for 150 minutes each week.
Easy Slow Cooker Beans
1. Rinse dry beans under running water and remove rocks or leaves. In a large bowl or pot, cover every 1 cup beans with about 4 cups water. Soak in the refrigerator for at least 6 hours.
2. Drain and rinse beans, then pour into a slow cooker. Add enough water or broth to cover them plus 2 inches. Cover and cook until beans are soft and tender, about 4 hours on high or 6 hours on low. Refrigerate until ready to use.
3. Use cooked beans in any recipe or refrigerate for up to 5 days. For longer storage, freeze recipe-sized portions in airtight containers marked with the date. For best quality, use within 6 months.
Note: 1 cup dry beans makes about 3 cups cooked beans.