Potassium Guide

Potassium is a mineral and an electrolyte we require to survive. It helps your muscles work, including the muscles that control your heartbeat and breathing. Potassium is found in a number of foods. The right amount of potassium in your diet keeps you healthy. Generally speaking, it is crucial to include potassium foods in your diet.  Excess potassium is removed from your blood by your kidneys. If your kidneys do not remove extra potassium it can stay in your blood.

High blood potassium may have negative health effects. If you show high potassium you may be recommended to reduce potassium foods in your diet.

Symptoms that may be associated with high potassium

• Muscle aches and pains
• Issues with nerves
• Feeling tired

Tips to lower potassium

1. Avoid salt substitutes such as vegiesalt or herbamare as they can be high in potassium.
2. Avoid fruit juices such as orange and tomato juice as they can be high in potassium. Potassium is also high in coconut water.

Food Sources of Potassium

Fresh Fruits and Vegetables are rich in potassium

• Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)
• Cooked spinach
• Cooked broccoli
• Potatoes
• Sweet potatoes
• Mushrooms
• Peas
• Cucumbers
• Zucchini
• Pumpkins
• Leafy greens

Potassium Rich Juices

• Orange juice
• Tomato juice
• Prune juice
• Apricot juice
• Grapefruit juice

Certain dairy products, such as milk and yogurt, are high in potassium

Some Fish contain potassium:

• Tuna
• Halibut
• Cod
• Trout
• Rockfish

Beans or legumes that are high in potassium include:

• Lima beans
• Pinto beans
• Kidney beans
• Soybeans
• Lentils

Other foods that are rich in potassium include:

• Salt substitutes (read labels to check potassium levels) Such as Vegesalt and Herbamare.
• Molasses
• Nuts
• Meat and poultry
• Brown and wild rice
• Bran cereal
• Whole-wheat bread and pasta

If you have been recommended to lower potassium foods you may still include these foods just eat them in moderation.

Rachael’s general guide to reducing potassium.

• Avoid fruit and vegetable juices
• Avoid dried fruit including prunes, raisins, and dates.
• Avoid Bananas
• Consume moderate amounts of broccoli and leafy greens.
• Consume small amounts of spinach, avocado, and sweet potato. 
• Avoid salt substitutes and any supplements containing potassium.

Helpful Tip – Retest your Potassium Levels

If your blood test has show high in potassium, retest in one month, if your tests are normal then you can include potassium foods again as they will be extremely beneficial for your health. Unless you have kidney issues, you are not recommended to avoid potassium foods longterm.