Going bananas

Vegetarian Times, March, 2001 by Abigail Chipley

Most folks know that a high-sodium diet increases their risk of high blood pressure. But how many know that eating foods rich in potassium can actually reduce that risk? Thanks to a petition filed last July by Tropicana Products with the Food and Drug Administration (FDA), that connection will be made crystal clear. In October, the FDA gave manufacturers permission to put labels on potassium-rich foods, touting their ability to reduce both high blood pressure and stroke risk. To make the claim, foods must contain at least 350 milligrams (mg.) of potassium per serving and no more than 140 mg. of sodium, as well as be low in saturated fat and cholesterol.

The first product to carry the label will be Tropicana's Pure Premium orange juice, which packs in a very respectable 450 mg. per 8-oz. serving. But many of the best sources of this mineral won't come with any fancy labels. These items, including bananas (451 mg., 1 med.), cantaloupe (494 mg. per cup), potatoes (844 mg., 1 med. baked), and avocado (604 mg., per halo will go unheralded in your produce aisle. Combine them with whole grains like quinoa (629 mg., 1/2 cup) and white beans (595 mg., 1/2 cup), and you'll have no trouble getting the recommended daily allowance of 3,500 mg.