The DASH diet emphasizes potassium-rich foods including fruits, vegetables, low-fat dairy products, whole grains, nuts, legumes, poultry, and fish.[1-2] The 2100-kcal version of the DASH diet provides approximately 4.7 g/day (120 mmol/day) of potassium, placing intake near the 75th percentile of U.S. consumption.[1][3]

Why Potassium Matters for Blood Pressure Control

Increased potassium intake significantly lowers blood pressure in both hypertensive and normotensive individuals.[3] Meta-analyses demonstrate that a net increase in urinary potassium excretion of 2 g/day (50 mmol/day) reduces systolic and diastolic blood pressure by 4.4 and 2.5 mm Hg in hypertensive individuals, and by 1.8 and 1.0 mm Hg in normotensive individuals.[3] The blood pressure-lowering effects are particularly striking in Black individuals and those consuming higher sodium intakes.[2-3]

Key High-Potassium Foods in the DASH Diet

The DASH eating plan recommends:

• Fruits: 5 servings per day

• Vegetables: 4 servings per day

• Low-fat dairy products: 2 servings per day

• Whole grains, nuts, and legumes: regular inclusion

• Lean proteins: poultry and fish[1-2]

Consuming whole foods rather than potassium supplements is strongly preferred.[3-4] Foods naturally high in potassium provide additional beneficial nutrients including magnesium, calcium, and fiber, which work synergistically to lower blood pressure through multiple physiological mechanisms affecting vascular function, glucose tolerance, inflammation, and oxidative stress.[1][5]

Clinical Evidence

The original DASH trial demonstrated that this dietary pattern reduced systolic blood pressure by 5.5 mm Hg and diastolic blood pressure by 3.0 mm Hg compared to a control diet.[1-2] Greater adherence to the DASH diet correlates directly with higher potassium intake (r = 0.42), and controlling for potassium attenuates the DASH-blood pressure relationship, suggesting potassium is a key mediator of the diet's antihypertensive effects.[6]

High-Potassium Foods by DASH Diet Category

The DASH diet emphasizes specific food groups rich in potassium, including fruits, vegetables, low-fat dairy products, whole grains, nuts, legumes, poultry, and fish.[1-3] While the medical literature focuses on food categories rather than listing individual foods with specific potassium values, the following examples represent commonly consumed high-potassium foods within each DASH category.

Fruits (5 servings/day)

High-potassium fruits commonly included in the DASH pattern include:

• Bananas

• Oranges and orange juice

• Cantaloupe

• Honeydew melon

• Apricots

• Grapefruit

• Prunes and prune juice

Vegetables (4 servings/day)

Potassium-rich vegetables emphasized in DASH include:

• Sweet potatoes

• White potatoes

• Tomatoes and tomato products

• Spinach

• Swiss chard

• Winter squash (acorn, butternut)

• Beet greens

Low-Fat Dairy Products (2 servings/day)

Low-fat dairy products provide both potassium and calcium, which work synergistically to lower blood pressure:[4]

• Low-fat or fat-free milk

• Low-fat or fat-free yogurt

• Low-fat cheese

Whole Grains

Whole grain options in the DASH diet include:

• Whole wheat bread

• Brown rice

• Oatmeal

• Whole grain cereals

Nuts and Legumes

Nuts and legumes are particularly rich in potassium and are regularly included in the DASH pattern:[2-3]

• Beans (kidney, lima, white, black)

• Lentils

• Almonds

• Peanuts

• Sunflower seeds

Lean Proteins

The DASH diet includes poultry and fish while reducing red meat:[1-2]

• Chicken

• Turkey

• Salmon

• Tuna

• Halibut

Why These Foods Work

These whole foods provide potassium along with magnesium, calcium, and fiber, which work through overlapping metabolic pathways to lower blood pressure.[5-6] The DASH diet provides approximately 4.7 g/day (120 mmol/day) of potassium, placing intake near the 75th percentile of U.S. consumption.[1] Greater adherence to DASH correlates directly with higher potassium intake (r = 0.42), and controlling for potassium attenuates the DASH-blood pressure relationship, suggesting potassium is a key mediator of the diet's antihypertensive effects.[6]

Check out this doctor-created 7 day DASH Diet meal plan and grocery list

https://doctorchefusa.com/the-ultimate-7-day-dash-diet-meal-plan-and-grocery-list

REFERENCES

1.Diets.

The New England Journal of Medicine. 2024. Yannakoulia M, Scarmeas N.

2.Treatment of Hypertension: A Review.

The Journal of the American Medical Association. 2022. Carey RM, Moran AE, Whelton PK.

3.Dietary Approaches to Prevent and Treat Hypertension: A Scientific Statement From the American Heart Association.

Hypertension. 2006. Appel LJ, Brands MW, Daniels SR, et al.Guideline

4.Diagnosis and Management of Hypertension (HTN) in Primary Care (2020).

Department of Veterans Affairs. 2020. Angela A. Allerman PharmD BPCS, Jennifer Ballard-Hernandez DNP NP CCRN, Dan Berlowitz MD MPH, et alGuideline

5.Dietary Approaches to Stop Hypertension (DASH): Potential Mechanisms of Action Against Risk Factors of the Metabolic Syndrome.

Nutrition Research Reviews. 2020. Akhlaghi M.

6.Blood Pressure Interactions With the DASH Dietary Pattern, Sodium, and Potassium: The International Study of Macro-/­Micronutrients and Blood Pressure (INTERMAP).

The American Journal of Clinical Nutrition. 2022. Chan Q, Wren GM, Lau CE, et al.

7.Dietary Approaches to Prevent and Treat Hypertension: A Scientific Statement From the American Heart Association.