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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.
1 Potassium can help blunt the effects of sodium on blood pressure. 2  The recommended intake of potassium for adolescents and adults is 4,700 mg/day. 3  Potassium-rich foods include leafy, green vegetables and fruits from vines. 4  Flavor food with pepper and other herbs and spices instead of salt.5  Choose unsalted snacks.ome people are more sensitive to the effects of salt than others. The guidelines also recommend that, in general, individuals with hypertension, blacks, and middle-aged and older adults should limit intake to 1,500 mg of sodium per day.