9. White beans

White beans are not only one of the richest sources of potassium, but they also provide a healthy amount of dietary fiber. A single one-cup serving of cooked white beans, also known as cannellini beans, contains over 1000 mg of potassium. This is one of the highest concentrations available in a single food.  The high fiber content also helps those with metabolic syndrome, as a diet rich in fiber prevents blood sugar spikes and dips that can have poor effects on your health. To add white beans to your diet, you may simply enjoy them simmered with a bit of salt and pepper, or mixed with other chopped vegetables for a cold compound salad or warm side dish. You can mash white beans into a dip, similar to hummus - a great alternative to a more fattening dip.


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