Foods High in Magnesium and Potassium for Blood Pressure

Key takeaways

• Potassium and magnesium both help support normal body functions involved in blood pressure regulation.

• Adults generally need about 3,400 mg of potassium per day for men and 2,600 mg for women¹, and about 310-420 mg of magnesium per day depending on age and sex.²

• Foods that often provide one or both nutrients include leafy greens, potatoes, beans, yogurt, bananas, nuts, seeds and avocados.

• A food-first approach is usually more practical than relying on one food or one supplement.

• If you have kidney disease or take certain medications, it may be smart to check with a doctor before making major changes to potassium intake or adding supplements.

What foods are the highest in magnesium and potassium?

There is not one single food that leads in every category, because nutrient levels vary by serving size and preparation. A more helpful approach is to focus on foods that make it easier to build both magnesium and potassium into everyday meals. Beans, lentils, spinach, potatoes, yogurt, avocados, pumpkin seeds and dried apricots stand out because they are practical, versatile and easy to work into a routine.

1. Lentils

About 1 cup cooked

• Potassium: 731 mg

• Magnesium: 71 mg

Lentils are a strong place to start because they provide a substantial amount of potassium and are easy to keep in rotation.

Easy ways to use them

• Add lentils to soup

• Toss them into a salad

• Use them as the base for a grain bowl

2. Black Beans

About 1/2 cup cooked

• Potassium: 305 mg

• Magnesium: 60 mg

Black beans are one of the most practical foods because they provide both nutrients and are an affordable ingredient.

Easy ways to use them

• Add black beans to tacos

• Stir them into soup

• Use them in grain bowls or salads

3. Spinach

About 1 cup cooked³

• Potassium: 838 mg

• Magnesium: 156 mg

Spinach helps on both sides of the equation and fits naturally into breakfast, lunch or dinner.

Easy ways to use it

• Stir spinach into eggs

• Blend it into a smoothie

• Add it to soup

• Use it as the base for a salad

4. Baked Potato

About 1 medium baked potato with skin⁴

• Potassium: 926 mg

• Magnesium: 48mg

Potatoes are often overlooked in favor of bananas, but they are one of the stronger potassium-rich foods on this list and can be a simple base for a balanced meal.

Easy ways to use it

• Top a baked potato with black beans

• Add plain yogurt and sautéed spinach

• Pair it with a side salad

5. Yogurt

About 8 ounces plain low-fat yogurt

• Potassium: 579 mg

• Magnesium: 42 mg

Yogurt is practical because it supports both nutrients and is easy to build into breakfast or snacks.

Easy ways to use it

• Top yogurt with banana slices

• Add pumpkin seeds

• Stir in chopped dried apricots

6. Banana

About 1 medium banana

• Potassium: 422 mg

• Magnesium: 32 mg

Bananas are popular because they are portable, familiar, and easy to add to a routine.

Easy ways to use it

• Slice a banana into oatmeal

• Pair it with yogurt

• Spread a little nut butter on it for a healthy snack

7. Kidney Beans

About 1/2 cup canned

• Potassium: 304 mg

• Magnesium: 35 mg

Kidney beans are another strong option when you want food that contributes both nutrients and works well in batch cooking.

Easy ways to use them

• Stir kidney beans into chili

• Add them to soups

• Toss them into pasta salad or rice bowls

8. Avocado

About ½ of a large avocado ⁵

• Potassium: 485 mg

• Magnesium: 29 mg

Avocado is not the highest food in either category, but it is still useful because it contributes to magnesium and pairs well with many potassium-rich foods.

Easy ways to use it

• Add avocado to toast

• Use it in grain bowls

• Add it to salads or wraps with beans and greens

9. Pumpkin seeds

1-oz serving, roasted, with shell on⁶

• Potassium: 261 mg

• Magnesium: 73mg

Pumpkin seeds stand out as one of the best food sources of magnesium and offer an easy way to add more of it to your routine.

Easy ways to use them

• Sprinkle pumpkin seeds on yogurt

• Add them to oatmeal

• Toss them on salads or roasted vegetables

10. Dried apricots

About 1/2 cup

• Potassium: 755 mg

• Magnesium: 22 mg

Dried apricots are one of the stronger potassium foods in common nutrient tables and work well in smaller portions.

Easy ways to use them

• Chop dried apricots into yogurt

• Add them to oatmeal

• Pair them with nuts or seeds for a snack

Why magnesium and potassium matter for blood pressure

Potassium helps with heart function, muscle contraction, and nerve signaling. Potassium-rich foods may also help support healthy blood pressure by balancing some of sodium’s effects and helping relax blood vessel walls.⁷

Magnesium also supports muscle and nerve function and is one of the nutrients emphasized in DASH-style eating patterns for blood pressure.

As Mutual of Omaha’s Chief Medical Officer, Dr. Manoj Pawar, explains, “Potassium and magnesium are critical because they work at a molecular level to relax blood vessel walls, which helps lower overall blood pressure.”

That does not mean any one food will support blood pressure on its own. It means these nutrients can be part of a broader eating pattern that supports heart health over time.

How much potassium and magnesium do you need daily?

For most adults, these are the general daily targets:

• Potassium: 3,400 mg of potassium per day for men and 2,600 mg for women⁸

• Magnesium: 310-420 mg of magnesium per day depending on age and sex.⁹

That can sound like a lot, but it becomes much more manageable when you spread these foods across meals and snacks instead of trying to get everything from one source.

How to get more magnesium and potassium in everyday meals

You do not need to track every milligram to eat more magnesium and potassium. A simpler approach is to build meals around familiar foods that naturally provide them.

Start with simple meal pairings

Pairing two or three of these foods in the same meal can make it easier to build both nutrients into your day.

Breakfast ideas

• Yogurt with banana and pumpkin seeds

• Smoothie with spinach, banana and yogurt

• Oatmeal topped with banana and seeds

Lunch ideas

• Grain bowl with lentils, spinach and avocado

• Baked potato topped with black beans and plain yogurt

• Salad with leafy greens, beans and avocado

Dinner ideas

• Lentil soup with a side salad

• Rice bowl with beans and sautéed greens

• Roasted potatoes with spinach and beans

Make a few easy swaps

Small changes can help you build these nutrients into meals you already eat.

• Add spinach to eggs, soup or pasta

• Choose beans or lentils instead of a more processed side dish

• Use yogurt as a breakfast or snack base

• Sprinkle pumpkin seeds on oatmeal, yogurt or salads

• Keep bananas, avocados or dried apricots on hand for quick add-ins

Focus on patterns, not perfection

The DASH eating plan is built around this kind of pattern and emphasizes foods that are rich in potassium and magnesium while staying lower in sodium and saturated fat.

Dr. Pawar also points to Mediterranean-style eating as a practical approach because it emphasizes fruits, vegetables, nuts and healthy fats in a way that may feel easier to stick with over time.

Are food or supplements a better place to start?

In many cases, foods are better. Dr. Pawar explains, “While you can take supplements, it is always better to get nutrients like potassium from fresh, plant-based sources because processing can often degrade the quality of the extract.”

Foods also bring fiber and other nutrients that work together in ways supplements do not always replicate.

A few important cautions before changing your diet

Potassium-rich foods are healthy for many people, but not everyone should increase potassium without guidance. People with chronic kidney disease or those taking certain medications can be at risk for potassium levels that are too high. High intake of magnesium from supplements can also cause side effects and interact with certain medicines.

That does not mean these foods are off-limits. If you have a kidney condition, take prescription medications or plan to use supplements regularly, talk with your doctor before changing your diet.

How magnesium- and potassium-rich foods fit into a blood pressure-friendly routine

There is no single food that regulates blood pressure overnight. What tends to matter more is building meals around foods like leafy greens, beans, lentils, potatoes, yogurt, nuts, seeds and fruit often enough that these nutrients become part of your routine.

As Dr. Pawar says, “A successful health plan focuses on what is doable now. Small, steady wins are far more effective than trying to overhaul your entire lifestyle overnight.”

Frequently asked questions (FAQs)

What is the number one food that lowers blood pressure?

There is not one single food that lowers blood pressure by itself. A broader eating pattern built around fruits, vegetables, beans, dairy, nuts and seeds is usually more helpful than focusing on one “best” food.

What are the best sources of magnesium for blood pressure?

Leafy greens, beans, lentils, nuts, seeds and whole grains are some of the best food sources of magnesium.

What type of potassium is best for high blood pressure?

For most people, potassium from food is the most practical place to start. Fruits, vegetables, legumes and dairy foods can help increase potassium intake in a more balanced way than relying on one supplement.

Can one banana a day give you enough potassium?

No. A banana provides useful potassium, but it is not enough on its own to meet daily potassium needs.

Should you take magnesium and potassium supplements for blood pressure?

Not necessarily. A food-first approach is usually the better starting point, and supplements may not be appropriate for everyone. Magnesium supplements can interact with medications¹⁰, and higher potassium intake can be risky for people with kidney disease or those taking certain prescriptions. Talk with your doctor before taking magnesium or potassium supplements.

Sources:

1. (2025, September 8). Potassium. https://medlineplus.gov/potassium.html

2. MedlinePlus Medical Encyclopedia. (2025, January 20). Magnesium in diet. https://medlineplus.gov/ency/article/002423.htm

3. (n.d.). Nutrition facts for cooked spinach (boiled, drained). https://tools.myfooddata.com/nutrition-facts/168463/wt1

4. Eat This Much. (n.d.). Baked potato nutrition facts. https://www.eatthismuch.com/calories/baked-potato-2313

5. LogixPath Chef. (n.d.). Food nutrition facts: Avocados, raw, all commercial varieties. https://www.logixpathchef.com/lpac/food/getfoodnutrition?fdcid=171705&foodname=Avocados%2C+raw%2C+all+commercial+varieties

6. Ratio Food. (n.d.). Ask our dietitian: The 4-1-1 on pumpkin seed benefits. https://ratiofood.com/blogs/news/ask-a-dietitian-the-4-1-1-on-pumpkin-seed-benefits

7. American Heart Association. (2024, June 20). A primer on potassium. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/potassium

8. (2025, September 8). Potassium. https://medlineplus.gov/potassium.html

9. MedlinePlus Medical Encyclopedia. (2025, January 20). Magnesium in diet. https://medlineplus.gov/ency/article/002423.htm

10. National Institutes of Health, Office of Dietary Supplements. (2026, January 15). Magnesium: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/