Potassium is an essential mineral that plays a vital role in maintaining the health of the heart, kidneys, muscles, and the nervous system.

Potassium also helps to lower blood pressure and reduces the risk of stroke, heart disease, and other health problems.

Adults require approximately 2,000 to 3,000 milligrams of potassium in their daily diet.

However, many people do not get enough potassium in their diet, which can lead to potassium deficiency and an increased risk of heart disease, hypertension, and other health issues.

Here are the top 30 potassium-rich foods to help keep your heart healthy:.

1. Sweet Potatoes

Sweet potatoes are one of the best sources of potassium, with a medium-sized sweet potato containing approximately 542 milligrams of potassium. Sweet potatoes are also packed with fiber, vitamin A, and vitamin C.

You can enjoy sweet potatoes as a healthy side dish or make them into delicious sweet potato fries.

2. Avocado

Avocado is rich in potassium, with one avocado containing approximately 975 milligrams of potassium. Avocado is also loaded with healthy fats, fiber, vitamin C, vitamin E, and folate.

You can enjoy avocado in salads, as guacamole, or as a topping on your toast.

3. Spinach

Spinach is one of the most nutrient-dense leafy greens, containing approximately 840 milligrams of potassium per cup. Spinach is also loaded with iron, calcium, magnesium, and vitamin A. You can enjoy spinach in salads, smoothies, or as a side dish.

4. Acorn Squash

Acorn squash is a delicious winter squash that is packed with potassium, with one cup containing approximately 896 milligrams of potassium. Acorn squash is also rich in vitamin C, vitamin A, and fiber.

You can enjoy acorn squash baked, roasted, or as a soup.

5. Salmon

Salmon is not only loaded with healthy omega-3 fatty acids but is also an excellent source of potassium, with a 3-ounce serving containing approximately 534 milligrams of potassium. You can enjoy salmon grilled, roasted, or as sushi.

6. White Beans

White beans are one of the best sources of potassium, with one cup containing approximately 1,189 milligrams of potassium. White beans are also packed with fiber, protein, iron, and folate. You can enjoy white beans in soups, salads, or as a side dish.

7. Bananas

Bananas are a popular fruit that is rich in potassium, with one medium-sized banana containing approximately 422 milligrams of potassium. Bananas are also loaded with fiber, vitamin C, and vitamin B6.

You can enjoy bananas as a healthy snack or add them to your smoothies.

8. Edamame

Edamame is a delicious and nutritious soybean that is packed with potassium, with one cup containing approximately 676 milligrams of potassium. Edamame is also rich in protein, fiber, iron, and magnesium.

You can enjoy edamame as a healthy snack, in salads, or as a side dish.

9. Butternut Squash

Butternut squash is a sweet winter squash that is loaded with potassium, with one cup containing approximately 582 milligrams of potassium. Butternut squash is also rich in vitamin A, vitamin C, and fiber.

You can enjoy butternut squash roasted, mashed, or as a soup.

10. Yogurt

Yogurt is a delicious and healthy source of potassium, with one cup of plain yogurt containing approximately 573 milligrams of potassium. Yogurt is also rich in protein, calcium, and probiotics.

You can enjoy yogurt as a healthy snack or use it as a base for smoothies and dips.

11. Beets

Beets are a nutrient-dense vegetable that is rich in potassium, with one cup containing approximately 518 milligrams of potassium. Beets are also loaded with fiber, folate, and vitamin C. You can enjoy beets roasted, pickled, or in salads.

12. Brussels Sprouts

Brussels sprouts are a delicious and nutritious vegetable that is loaded with potassium, with one cup containing approximately 342 milligrams of potassium. Brussels sprouts are also rich in fiber, vitamin C, and vitamin K.

You can enjoy Brussels sprouts roasted, steamed, or sautéed.

13. Pomegranate

Pomegranate is a delicious and nutritious fruit that is packed with potassium, with one cup containing approximately 666 milligrams of potassium. Pomegranate is also loaded with antioxidants, fiber, and vitamin C.

You can enjoy pomegranate as a healthy snack, in salads, or as a topping for your yogurt or oatmeal.

14. Tomatoes

Tomatoes are a versatile and nutritious fruit that is rich in potassium, with one medium-sized tomato containing approximately 292 milligrams of potassium. Tomatoes are also loaded with vitamin C, vitamin K, and lycopene.

You can enjoy tomatoes in salads, sauces, or as a healthy snack.

15. Lentils

Lentils are a nutritious legume that is packed with potassium, with one cup containing approximately 731 milligrams of potassium. Lentils are also rich in protein, fiber, iron, and folate. You can enjoy lentils in soups, stews, or as a side dish.

16. Raisins

Raisins are a sweet and nutritious fruit that is rich in potassium, with one cup containing approximately 1,086 milligrams of potassium. Raisins are also loaded with fiber, iron, and antioxidants.

You can enjoy raisins as a healthy snack or add them to your oatmeal or yogurt.

17. Figs

Figs are a sweet and nutritious fruit that is packed with potassium, with one cup containing approximately 1,008 milligrams of potassium. Figs are also loaded with fiber, vitamin B6, and antioxidants.

You can enjoy figs as a healthy snack, in salads, or as a topping for your yogurt or oatmeal.

18. Watermelon

Watermelon is a delicious and refreshing fruit that is rich in potassium, with one cup containing approximately 170 milligrams of potassium. Watermelon is also loaded with vitamin C, lycopene, and water.

You can enjoy watermelon as a healthy snack, in salads, or as a refreshing drink.

19. Pistachios

Pistachios are a healthy and delicious nut that is packed with potassium, with one cup containing approximately 1,061 milligrams of potassium. Pistachios are also loaded with healthy fats, protein, and fiber.

You can enjoy pistachios as a healthy snack or use them as a topping for your salads or oatmeal.

20. Oranges

Oranges are a juicy and refreshing fruit that is rich in potassium, with one medium-sized orange containing approximately 237 milligrams of potassium. Oranges are also loaded with vitamin C, fiber, and antioxidants.

You can enjoy oranges as a healthy snack or add them to your smoothies.

21. Artichokes

Artichokes are a delicious and nutritious vegetable that is packed with potassium, with one medium-sized artichoke containing approximately 343 milligrams of potassium. Artichokes are also loaded with fiber, vitamin C, and antioxidants.

You can enjoy artichokes roasted, steamed, or grilled.

22. Apricots

Apricots are a sweet and nutritious fruit that is rich in potassium, with one cup containing approximately 427 milligrams of potassium. Apricots are also loaded with fiber, vitamin A, and vitamin C.

You can enjoy apricots as a healthy snack or add them to your smoothies or salads.

23. Mango

Mango is a delicious tropical fruit that is rich in potassium, with one cup containing approximately 277 milligrams of potassium. Mango is also loaded with vitamin C, fiber, and antioxidants.

You can enjoy mango as a healthy snack or add it to your smoothies or salads.

24. Carrots

Carrots are a crunchy and nutritious vegetable that is rich in potassium, with one cup containing approximately 400 milligrams of potassium. Carrots are also loaded with fiber, vitamin A, and beta-carotene.

You can enjoy carrots as a healthy snack, in salads, or as a side dish.

25. Cantaloupe

Cantaloupe is a juicy and delicious fruit that is packed with potassium, with one cup containing approximately 473 milligrams of potassium. Cantaloupe is also loaded with vitamin C, vitamin A, and water.

You can enjoy cantaloupe as a healthy snack, in salads, or as a refreshing drink.

26. Mushrooms

Mushrooms are a nutritious vegetable that is loaded with potassium, with one cup containing approximately 530 milligrams of potassium. Mushrooms are also rich in vitamin D, protein, and fiber.

You can enjoy mushrooms in salads or use them as a healthy pizza topping.

27. Papaya

Papaya is a tropical fruit that is rich in potassium, with one cup containing approximately 360 milligrams of potassium. Papaya is also loaded with vitamin C, vitamin A, and fiber.

You can enjoy papaya as a healthy snack, in salads, or as a topping for your yogurt or oatmeal.

28. Broccoli

Broccoli is a cruciferous vegetable that is packed with potassium, with one cup containing approximately 457 milligrams of potassium. Broccoli is also loaded with fiber, vitamin C, and antioxidants.

You can enjoy broccoli in salads, soups, or as a side dish.

29. Kiwi

Kiwi is a small and nutritious fruit that is rich in potassium, with one cup containing approximately 552 milligrams of potassium. Kiwi is also loaded with vitamin C, fiber, and antioxidants.

You can enjoy kiwi as a healthy snack or add it to your smoothies or salads.

30. Pumpkin

Pumpkin is a delicious and nutritious vegetable that is loaded with potassium, with one cup containing approximately 564 milligrams of potassium. Pumpkin is also rich in vitamin A, fiber, and antioxidants.

You can enjoy pumpkin roasted, mashed, or as a soup.