A 65-year-old woman in good health requires 4,700 milligrams of potassium per day, according to the U.S. Department of Agriculture, as cited by WebMD. Good potassium-rich dietary sources include beans, peas, potatoes, bananas and dried fruits. Spinach, tomatoes, orange juice and avocados are also high-potassium foods.
Potassium is required for maintaining healthy blood pressure levels, and a diet rich in fat-free or low-fat dairy products has proved to be effective in reducing systolic blood pressure, reports WebMD. Potassium helps to regulate the heartbeat, is required for muscle movement, optimal nerve functioning and the blood filtering performed by the kidneys. While not directly correlated to lower cholesterol, a diet high in potassium-rich fruits and vegetables is naturally lower in saturated fats and cholesterol-laden foods, which reduces the risk of heart disease.