Muhammad Amanullah — September 4, 2026
A new body of research on blood pressure control has highlighted an important aspect of dietary management, suggesting that reducing sodium intake alone may not be enough and that increasing potassium consumption could also help improve blood pressure.
Medical experts say the balance between sodium and potassium may be an important indicator of cardiovascular health. They recommend that people with high blood pressure not only reduce sodium but also include more potassium-rich natural foods in their diets.
The findings have also renewed calls for greater attention to dietary guidelines, particularly the need to focus on the overall balance of minerals rather than treating sodium reduction as the only nutritional strategy for managing hypertension.
Americans Consume More Sodium Than Recommended
According to the report, most Americans consume around 3,400 milligrams of sodium each day, while federal and medical guidelines recommend limiting daily sodium intake to no more than 2,300 milligrams.
Experts say much of the sodium consumed by Americans does not come from salt added at the dining table. Instead, restaurants and processed or prepared foods are major sources.
The report estimates that around 70 per cent of daily sodium intake in the United States comes from restaurant meals and processed foods.
At the same time, more than 98 per cent of American adults fail to consume the recommended amount of potassium through their daily diet.
Experts say this combination — high sodium consumption and inadequate potassium intake — can make blood pressure management more difficult.
Why Is High Blood Pressure Called a “Silent Killer”?
High blood pressure is often described as a “silent killer” because it can remain present for years without producing obvious symptoms.
A person may feel perfectly well while their blood pressure remains consistently elevated, potentially increasing the risk of serious health complications over time.
The report estimates that around 120 million people in the United States are affected by high blood pressure. Experts therefore say continued research into dietary and lifestyle measures to control hypertension remains important.
Why Is Potassium Important for Blood Pressure?
Experts say potassium may help counter some of the effects of sodium in the body. It can assist the body in removing excess sodium while also helping blood vessels relax and widen.
According to kidney disease specialist and nutrition expert Hernandez, an analysis conducted in 2025 found that increasing daily potassium intake by around 2,000 milligrams was associated with a reduction of approximately 5 millimetres of mercury in systolic blood pressure and about 3 millimetres of mercury in diastolic blood pressure among people with hypertension.
Experts stress that the issue is not simply the amount of one mineral consumed but also the balance between sodium and potassium in the diet.
How Much Sodium Should People Consume?
Cardiologist Dr Leonard Pianko said the American Heart Association recommends that people consume no more than 2,300 milligrams of sodium per day.
For most adults — particularly those with high blood pressure — a daily target of around 1,500 milligrams may be more beneficial, he said.
Experts emphasize that reducing sodium does not simply mean putting less salt on food. A significant concern is the “hidden” sodium found in many foods that have become part of everyday diets.
These include restaurant meals, canned and frozen foods, packaged bread and various salty or processed products.
Consumers are advised to check nutrition labels when purchasing food and pay attention to both sodium and potassium levels.
Which Foods Are Rich in Potassium?
Experts say fruits, vegetables and legumes are among the best natural sources of potassium.
Bananas are commonly considered an easy way to increase potassium intake, but many other foods also provide significant amounts of the mineral.
These include:
- Cantaloupe
- White beans
- Lentils
- Plain yoghurt
- Salmon
- Baked potatoes with the skin
- Spinach
- Edamame
According to the report, the American Heart Association currently recommends a daily potassium intake of around 3,500 to 5,000 milligrams as part of a dietary approach that may help manage blood pressure.
Nutrition expert Hernandez also emphasized the importance of incorporating potassium-rich foods into everyday meals. These include potatoes with their skin, salmon, freshly cooked spinach, cantaloupe, milk and pinto beans.
Natural Foods Preferred Over Supplements
Experts generally recommend obtaining potassium from natural foods rather than relying on supplements when dietary potassium needs to be increased.
Dr Leonard Pianko said he advises patients who need to increase their potassium intake responsibly to choose potassium-rich foods instead of supplements.
However, experts caution that increasing potassium is not appropriate for everyone.
Any major dietary change should take an individual’s overall health and medical circumstances into account.
Who Should Be Careful About Increasing Potassium?
People with chronic kidney disease or heart failure should consult their doctor before significantly increasing potassium through food or supplements.
Similarly, individuals who already have elevated potassium levels in their blood — a condition known as hyperkalaemia — should not substantially increase their intake of potassium-rich foods without medical advice.
Experts also point out that certain medications and medical conditions can affect the body’s mineral balance.
For this reason, increasing potassium should not be treated as a universal prescription for everyone with high blood pressure.
Focus on Lower Sodium and Adequate Potassium
Medical experts broadly agree that limiting sodium is important for blood pressure and cardiovascular health, while obtaining an adequate amount of potassium may also be beneficial.
A balanced diet based largely on natural foods, reading nutrition labels and identifying hidden sources of sodium can all form part of an effort to better manage blood pressure.
However, people with kidney or heart conditions, as well as those taking medications that can affect potassium levels, should consult a healthcare professional before deliberately increasing potassium intake.
The findings reinforce the importance of looking at the overall quality and mineral balance of the diet rather than focusing exclusively on salt reduction when managing high blood pressure.
