Potassium is another important source. Getting enough of this mineral may help lower your blood pressure. It's best to get potassium from food instead of supplements. Aim for 4,700 milligrams (mg) a day. Try these potassium-rich foods:
- Potato: 926 mg
- Sweet potato: 540 mg
- Banana: 420 mg
- Avocado (1/2): 345 mg
- Cooked spinach (1/2 cup): 290 mg
You don't have to skip all sweets. But you should try to have five or fewer servings a week. That’s 1 tablespoon of sugar or jam, 1 cup of lemonade, or 1/2 cup of sorbet at a time. Choose sweets that are low in fat, such as gelatin, hard candy, or maple syrup. Instead of high-fat desserts, try having fresh fruit over low-fat ice cream.
Nuts, legumes, and seeds are rich in magnesium, protein, and fiber. Walnuts are full of omega-3 fatty acids, which may help lower your risk of heart disease.
Enjoy as many as five servings of these foods each week. That’s 1/3 cup of nuts, 2 tablespoons of seeds, or a 1/2 cup of cooked dried beans or peas in each serving. Grab a handful of seeds or nuts as a snack. Or add beans to your salads or soups.