They estimated that diastolic pressure increases 0.21 mmHg for every extra milligram increase in sodium intake. Low potassium intake was also linked to high blood pressure. Systolic blood pressure (higher blood pressure number) decreased by 1.01 mmHg for every milligram increase in potassium intake. High-potassium foods include white beans, dark leafy greens (spinach), baked potatoes, dried apricots, baked acorn squash, yoghurt, fish, avocados, mushrooms and bananas.