Increase your potassium intake - reduce your risk of heart disease

Numerous studies claim that increased potassium intake and lower salt intake can reduce the risk of stroke by 21 percent and lower the risk of heart disease. Potassium protects blood vessels from oxidative damage and the ends of blood vessels from thickening.

Keep in mind that adults should get about 4,700 mg of potassium per day, but too much potassium, often obtained through supplements, can be dangerous, so stick to natural sources of this mineral anyway.

Here are the foods that can help you reach your daily goal when it comes to potassium intake:

Potatoes

Sweet potatoes, not bananas, top the list when it comes to potassium intake. One sweet potato contains as much as 694 mg of potassium and only 131 calories, and it is also rich in fiber and beta-carotene.

Tomato sauce

Fresh tomatoes are good, but tomato sauce or puree is an even better source of potassium. One-quarter cup of tomato puree contains 549 mg of potassium, while tomato juice contains more than 400 mg. If you like tomato-flavored cuisine and want to increase your potassium intake, you know what to do!

The green part of the beet

Have you ever bought fresh beets and thrown away the green part, i.e. the leaves? If the answer is yes, it's time to change the habit. The cooked green part of beets deserves a place on your plate because just half a cup contains 644 mg of potassium.

Banana

When we think of foods rich in potassium, bananas are the first food that most people think of. One medium-sized banana contains more than 400 mg of this mineral, and bananas are also a great choice when you're hungry - they'll fill you up and boost your metabolism.

Milk

A source of potassium that you would never think of is milk - one cup of low-fat milk contains 382 mg of potassium. If you're not a big fan of milk, "mask" its taste by adding it to a smoothie or shake.

Orange juice

One of the healthiest additions to your breakfast is orange juice, and 3/4 cup of this juice contains 355 mg of potassium. Of course, whenever you can, choose fresh juice from that fruit, because it is an excellent source of calcium, folate and several B vitamins.

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