10 High-Potassium Recipes to Boost Heart Health and Energy

1. Banana Coconut Smoothie

Why It’s Great

Bananas (422mg potassium per medium fruit) and coconut water (600mg per cup) support heart rhythm and muscle function, addressing deficiencies in ~97% of adults [1].

Ingredients

• 1 banana (Buy on Amazon)
• 1 cup coconut water (Buy Super Greens)
• 1/2 cup Greek yogurt
• 1 tbsp chia seeds
• 1 tsp maple syrup

Instructions

Blend all ingredients until smooth. Pour into a glass and top with extra chia seeds. Serves 2.

Nutrient Highlight

Provides potassium (~1022mg) and fiber (~5g from chia) for muscle recovery and blood pressure control [2].

2. Sweet Potato Breakfast Bowl

Why It’s Great

Sweet potatoes (542mg potassium per medium potato) support heart health, addressing widespread deficiencies [1]. Yogurt adds probiotics for gut health.

Ingredients

• 2 sweet potatoes, cubed (Buy on Amazon)
• 1/2 cup Greek yogurt
• 1/4 cup walnuts, chopped (Buy Walnuts)
• 1 tbsp honey
• 1 tsp cinnamon

Instructions

Roast sweet potatoes at 400°F for 25 minutes. Top with yogurt, walnuts, honey, and cinnamon. Serves 2.

Nutrient Highlight

Rich in potassium (~1084mg) and vitamin A (~14000 IU from sweet potatoes) for cardiovascular health [3].

3. White Bean Soup

Why It’s Great

White beans (829mg potassium per cup) support heart health and address deficiencies in ~97% of populations [1]. Spinach adds magnesium for energy.

Ingredients

• 1 can white beans (Buy from Thorne)
• 2 cups spinach
• 1 onion, diced
• 2 cups vegetable broth
• 2 tbsp olive oil dressing

Instructions

Sauté onion in olive oil, add beans, spinach, and broth. Simmer for 20 minutes. Serves 2.

Nutrient Highlight

High in potassium (~829mg) and magnesium (~80mg from spinach) for nerve function and heart health [4].

4. Avocado Quinoa Salad

Why It’s Great

Avocados (708mg potassium per medium fruit) support muscle function, addressing deficiencies [1]. Quinoa adds protein for recovery.

Ingredients

• 1 avocado, diced (Buy on Amazon)
• 1 cup quinoa (Buy Quinoa)
• 1 tomato, diced
• 2 tbsp olive oil dressing
• 1 tbsp lemon juice

Instructions

Cook quinoa in 2 cups water for 15 minutes. Toss with avocado, tomato, olive oil, and lemon juice. Serves 2.

Nutrient Highlight

Provides potassium (~708mg) and vitamin C (~17mg from tomato) for heart health and immunity [5].

5. Baked Potato with Broccoli

Why It’s Great

Potatoes (926mg potassium per medium baked potato) are crucial for heart rhythm and nerve function [1]. Broccoli adds vitamin C for immunity.

Ingredients

• 2 potatoes (Buy on Amazon)
• 1 cup broccoli, steamed
• 1/2 cup Greek yogurt (Buy Super Greens)
• 2 tbsp olive oil dressing
• Salt and pepper to taste

Instructions

Bake potatoes at 400°F for 40 minutes; slice. Top with steamed broccoli, yogurt, olive oil, salt, and pepper. Serves 2.

Nutrient Highlight

High in potassium (~1852mg for two potatoes) and vitamin C (~80mg from broccoli) for cardiovascular health [6].

6. Orange Kale Salad

Why It’s Great

Oranges (326mg potassium per medium fruit) boost immunity, addressing deficiencies [1]. Kale adds vitamin K for blood clotting.

Ingredients

• 2 oranges, segmented (Buy on Amazon)
• 2 cups kale, chopped
• 1/4 cup almonds, sliced (Buy Walnuts)
• 2 tbsp olive oil dressing
• 1 tbsp balsamic vinegar

Instructions

Mix kale, orange segments, and almonds. Dress with olive oil and balsamic vinegar. Serves 2.

Nutrient Highlight

Rich in potassium (~652mg from oranges) and vitamin K (~500µg from kale) for blood clotting [7].

7. Salmon with Coconut Sauce

Why It’s Great

Coconut water (600mg potassium per cup) and salmon (omega-3s) address deficiencies in ~97% of adults [1].

Ingredients

• 2 salmon fillets (Buy on Amazon)
• 1 cup coconut water (Buy Super Greens)
• 1 tbsp lime juice
• 1 tsp ginger, grated
• 2 tbsp olive oil dressing

Instructions

Grill salmon for 4 minutes per side. Simmer coconut water, lime juice, and ginger to make sauce. Pour over salmon. Serves 2.

Nutrient Highlight

Provides potassium (~600mg) and omega-3s (~1g from salmon) for reduced inflammation [8].

8. Lentil Veggie Stew

Why It’s Great

Lentils (731mg potassium per cup) support heart health, addressing deficiencies [1]. Spinach adds magnesium for energy.

Ingredients

• 1 cup lentils (Buy from Thorne)
• 2 cups spinach
• 2 carrots, chopped
• 2 cups vegetable broth
• 2 tbsp olive oil dressing

Instructions

Sauté carrots in olive oil, add lentils, spinach, and broth. Simmer for 30 minutes. Serves 2.

Nutrient Highlight

High in potassium (~731mg) and magnesium (~80mg from spinach) for nerve function [9].

9. Kiwi Yogurt Parfait

Why It’s Great

Kiwi (312mg potassium per fruit) boosts electrolyte balance, addressing deficiencies [1]. Yogurt adds probiotics for gut health.

Ingredients

• 2 kiwis, sliced (Buy on Amazon)
• 1 cup Greek yogurt (Buy Super Greens)
• 1/4 cup granola
• 1 tbsp honey
• 1 tbsp chia seeds

Instructions

Layer yogurt, kiwi, granola, and chia seeds in a glass. Drizzle with honey. Serves 2.

Nutrient Highlight

Rich in potassium (~624mg from two kiwis) and probiotics for digestive health [10].

10. Black Bean Spinach Wrap

Why It’s Great

Black beans (611mg potassium per cup) and spinach (magnesium) address deficiencies in ~97% of adults [1].

Ingredients

• 1 can black beans (Buy from Thorne)
• 2 cups spinach (Buy Super Greens)
• 1 avocado, sliced
• 2 whole-grain tortillas
• 2 tbsp olive oil dressing

Instructions

Mix beans, spinach, and avocado. Spread on tortillas, drizzle with olive oil, and wrap. Serves 2.

Nutrient Highlight

High in potassium (~611mg) and magnesium (~80mg from spinach) for heart health [11].