9 Drinks High in Potassium That Can Help Support Healthy Blood Pressure

A diet rich in potassium can lower blood pressure by counteracting the water-retaining effects of sodium. Drinks rich in potassium include fruit and vegetable juices, milk and coffee.

• Potassium: 707 milligrams (mg) in 1 cup, 15% of the Daily Value (DV)

Prune juice is rich in potassium and several other healthy nutrients, including iron, magnesium, fiber and antioxidants. Research shows that drinking prune juice regularly (as part of a healthy diet) can lower blood pressure. It can also reduce blood cholesterol levels.

Prune juice is also a popular home remedy for constipation. It is rich in fiber, which adds bulk to stools and helps move them through the digestive tract. It also contains polyphenols, antioxidants that promote intestinal health.

• Potassium: 689 mg in 1 cup

In addition to potassium, carrot juice is a good source of vitamins A, C and E. These vitamins have antioxidant properties that promote heart health. A 2024 study found that drinking juice rich in vitamins A and E can improve blood circulation and lower cholesterol levels. High intake of vitamin C in the diet may reduce the risk of heart disease.

• Potassium: 533 mg in 1 cup

Pomegranate juice is a tangy drink that has several health benefits:

• Potassium: 527 mg in 1 cup

Drinking low-sodium (unsalted) tomato juice regularly may lower blood pressure thanks to its nutritional profile. Tomato juice is rich in potassium and lycopene. Lycopene is a plant pigment with powerful antioxidant effects:

• Research shows that lycopene blocks the production of angiotensin II, a compound that constricts blood vessels and increases blood pressure.
• Lycopene also promotes the production of nitric oxide, a substance that relaxes blood vessels and lowers blood pressure.

• Potassium: 443 mg in 1 cup of fortified orange juice

Orange juice is a popular breakfast drink, rich in antioxidants. Fortified orange juice is juice with added minerals like calcium and potassium. Oranges are also naturally rich in potassium.

Orange juice contains hesperidin and narirutin, antioxidants that may reduce inflammation in the body. A 2020 study found that drinking orange juice every day can lower blood pressure.

• Potassium: 404 mg in 1 cup

Coconut water is the clear liquid found in young (unripe) coconuts. It is rich in several nutrients, including potassium, calcium and magnesium. Research shows that a diet rich in these minerals can regulate blood sugar levels and reduce the risk of type 2 diabetes.

Because coconut is a good source of electrolytes (charged minerals like sodium, potassium, and calcium), it can help replenish electrolytes after a workout.

• Potassium: 390 mg in 1 cup

Milk is a good source of potassium, calcium and protein. It also contains compounds that improve sleep.

Because sleep disorders are a risk factor for hypertension, they can promote healthy blood pressure. Milk contains tryptophan, an amino acid that helps the body produce more serotonin and melatonin. These hormones regulate sleep and can help you feel sleepy. Consider sipping a cup of warm milk before bed if you have trouble even falling asleep.

• Potassium: 248 mg in 1 cup

Vegetable juice provides several vitamins and minerals, including potassium. You can buy vegetable juice at the grocery store or health food store. You can also make your own at home with a juicer. It’s best to choose low-sodium or unsalted varieties if you have blood pressure problems.

Drinking green vegetable juice can reduce inflammation in the body. This can reduce the risk of several chronic health problems, including heart disease and hypertension.

• Potassium: 124 mg in 1 cup

Coffee is a good source of potassium and antioxidants. Although many people drink it for its energetic effects, coffee may also improve brain health. Research shows that drinking coffee can improve concentration and may even have protective effects against dementia. People who drink coffee regularly have a reduced risk of dementia and stroke.

While fruit and vegetable juices can add potassium to your diet, whole fruits and vegetables can offer a greater dose. To add more potassium to your diet, focus on the following foods:

• Fruits: Prunes, apricots, cantaloupe, kiwis and guavas
• Vegetables: Spinach, potatoes, acorn squash, beet greens, chard and water chestnuts
• Dairy products: Yogurt, kefir and milk
• Animal proteins: Bison, goat, catfish, clams, herring and rainbow trout

Be careful when adding potassium to your diet if you have a history of kidney disease. Excess dietary potassium can build up in the kidneys, reducing their function. Talk to your healthcare professional if you have any questions.