Potassium

Potassium is an electrolyte that helps nerves, muscles, and the heartbeat work properly. A potassium-rich diet partly offsets the BP-raising effect of salt, so it's especially useful in India where sodium intake is high.

Sources

• Fruits: banana, papaya, orange, mosambi, musk melon, dates, dried apricots.
• Vegetables: leafy greens (palak, methi, drumstick leaves), tomato, carrot, potato, sweet potato.
• Pulses and beans: rajma, chana, moong, masoor, soybean.
• Others: coconut water (a natural oral rehydration source), curd, nuts and seeds.

Who should eat more

• Anyone with high blood pressure (combined with low salt, this is proven to lower BP).
• People on diuretic ("water") tablets that remove potassium.
• After vomiting or diarrhoea — replace with ORS or coconut water.

Who should limit potassium

• Advanced chronic kidney disease — kidneys can't clear excess, and high potassium (hyperkalaemia) can cause dangerous arrhythmia.
• People on ACE inhibitors, ARBs, or potassium-sparing diuretics — need periodic blood checks.
• Low-sodium salt (which contains potassium) should not be used without checking with a doctor if you have kidney disease.