Bananas, papayas, raisins, mangoes, pinto beans, salmon, peanut butter, baked potatoes, avocados and yogurt all have high levels of potassium. The mineral potassium promotes balance in the body and helps maintain normal blood pressure. It aids in muscle contraction and ensures proper functioning of nerves.
Other examples of high-potassium foods include leafy greens, cantaloupes, honeydew melons, prune juice, tomato juice, brussels sprouts, broccoli, mushrooms, soy milk, sunflower seeds and roasted dark turkey meat. Additional options include peaches, strawberries, watermelon, corn, carrots, green beans and cucumbers. While supplements also serve as a source of potassium, doctors recommend obtaining potassium from food.
In addition to reducing blood pressure, potassium intake also significantly reduces the risk of stroke. Increasing potassium intake and decreasing the amount of salt and sodium in a diet has been shown to decrease the risk of stroke by as much as 19 percent. The risk of coronary heart disease can be decreased by 8 percent. Potassium works by defending blood vessels from oxidative injury and keeps vessel walls from thickening.
A potassium deficiency can lead to fatigue, insomnia, depression, muscular weakness and a host of cardiovascular problems. The recommended daily intake for adults is 4,700 milligrams, says EverydayHealth.com. However, too much potassium can also pose a health risk.