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Step 3. Add more vegetables to your diet. High vegetable sources of potassium include tomatoes, potatoes, squash, spinach, green leafy vegetables, brussels sprouts, and pumpkin. Try to have a vegetable with each meal and snack.Make a spinach, tomato and cheese omelet in the morning.tep 2. Add more fruit to your diet. High fruit sources of potassium include avocados, bananas, cantaloupe, honeydew, mangos, papayas, oranges, apricots, kiwis and raisins. There are many creative ways to add fruit to your diet.
There is overwhelming evidence that taking at least as much potassium per day as recommended in the RDA (for example from a diet high in foods with potassium) decreases the risks of osteoporosis, hypertension, stroke, and kidney stones. This table summarizes the main ways that potassium benefits the body.