Potassium: The Antidote to Too Much Sodium

Find out which foods can boost potassium levels and help balance sodium intake.

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While it’s well-known that too much sodium can raise blood pressure, the benefits of potassium are often overlooked.

Increasing potassium intake relative to sodium may be a more effective way to lower blood pressure than just cutting back on sodium. Potassium-rich foods help maintain healthy blood vessels and reduce sodium’s negative effects.

Melissa Stadt, a researcher who recently published a study on potassium and sodium intake, told The Epoch Times that early humans ate plenty of fruits and vegetables, so the body’s regulatory systems function best on a high-potassium, low-sodium diet.

“Today, Western diets tend to be much higher in sodium and lower in potassium,” she said. “That may explain why high blood pressure is found mainly in industrialized societies, not in isolated societies.”

Potassium to Manage Blood Pressure

The sodium-to-potassium ratio in the diet is a better predictor of blood pressure, heart disease risk, and even overall mortality than sodium or potassium alone.

High sodium intake can cause the body to retain fluid, which increases blood volume and puts extra pressure on blood vessel walls—leading to elevated blood pressure and increased strain on the heart.

Sodium and potassium levels are tightly regulated by the kidneys. When you eat a potassium-rich meal, the kidneys initially reabsorb less sodium, allowing more sodium to flow downstream. This shift in kidney function promotes the excretion of sodium in the urine, affecting water movement and blood volume, which lowers blood pressure. Recent findings presented at a meeting of the American Physiological Society in Baltimore further supported this mechanism, showing that potassium can counteract the effects of a high-sodium diet by encouraging sodium excretion.

The study also focused on a lesser-known benefit: Potassium may support blood vessel health even in people whose blood pressure isn’t affected by salt. These so-called salt-resistant people don’t experience a rise in blood pressure when they eat more sodium—yet the study found that when their potassium intake increased, their blood vessels functioned better, showing an improved ability to relax and widen.

“Boosting potassium intake may be a critical strategy for improving blood vessel health and lowering long-term risk,” Shannon Lennon, a co-author of the study who holds a doctorate in exercise physiology and is a professor at the University of Delaware, told The Epoch Times.

Potassium Risks for People With Impaired Kidney Function

While potassium offers important benefits for blood pressure and heart health, it’s not safe for everyone. People with impaired kidney function can’t efficiently remove excess potassium. As a result, potassium from a high-potassium meal can accumulate in the bloodstream instead of being excreted, leading to potentially life-threatening conditions such as hyperkalemia.

People with kidney disease or reduced kidney function should generally avoid high-potassium diets.

How Much Potassium Do We Need?

The American Heart Association recommends a daily potassium intake of 3,500 milligrams to 5,000 milligrams.

“Focusing solely on the total amount may miss the bigger picture, however,” Raul Bescos Garcia, associate professor of human nutrition and physiology at the University of Plymouth in the UK, told The Epoch Times.

Bescos Garcia noted that regarding the potassium-to-sodium ratio, the goal is to have at least three times more potassium than sodium each day.

However, in practice, achieving this ratio can be difficult, especially when sodium intake is high.

“Many Americans find it hard to lower their sodium intake because it’s so common in the foods we eat,” Lennon said.

That’s why Lennon and her team aimed to boost potassium enough to blunt sodium’s negative effects, even if the ideal ratio wasn’t fully met. In their study, researchers provided 4,700 milligrams of potassium daily for 10 days to participants on a high-sodium diet. They found that it preserved blood vessel function much as a lower-sodium diet would.

That said, for most people, it’s still best to limit excessive salt intake where possible.

A Practical Day of Potassium-Rich Eating

Getting enough potassium doesn’t have to be complicated. Potassium is found in a wide variety of whole foods, and with some simple choices throughout the day, it’s possible to meet the recommended intake naturally, while also keeping sodium in check.

Potassium-based salt substitutes can also help by cutting sodium and adding more potassium.

Here’s what a high-potassium day might look like, drawing from suggestions by Bescos Garcia and Vanessa King, a registered dietitian:

Breakfast

• Smoothie made with a banana, a handful of spinach, and a cup of orange juice
• Yogurt parfait with apricots and banana
• Whole-grain toast topped with avocado slices and a sprinkle of chia seeds
• Serving of plain yogurt for extra potassium and protein (optional)

Mid-Morning Snack

• Bowl of cantaloupe
• Mix of potassium-rich fruits such as bananas, strawberries, and kiwi

Lunch

• Cooked chicken served with cherry tomatoes, cucumber, and bell peppers, dressed in olive oil, lemon juice, and herbs
• Small serving of steamed sweet potatoes
• Side of carrot sticks with hummus for dipping

Afternoon Snack

• Handful of almonds
• Small serving of raisins

Dinner

• Seared tuna or grilled salmon with lemon and herbs (hold the salt)
• Rice with roasted squash and Brussels sprouts
• Cucumber salad
• Baked potato with the skin on (as an alternative to rice)

Dessert (Optional)

• Fresh melon
• Small bowl of mixed berries

Potassium is abundant in many foods—not just bananas, as many people might think. Leafy greens, potatoes, dairy, legumes, nuts, and fruits such as apricots, oranges, and cantaloupe are all excellent sources. Most of these foods are naturally low in sodium, which helps support a healthier sodium-to-potassium ratio, Lennon said.

“Reducing sodium from processed and restaurant foods is just as important,” she noted.

Lennon said preparing more meals at home allows people to better manage their sodium intake.

Even simple swaps—such as choosing low-sodium canned goods or seasoning with herbs instead of salt—can make a difference.