High blood pressure? Eat potassium-rich foods

High blood pressure is the primary cause of cardiovascular diseases, strokes, and early death. There has primarily been focus on limiting salt (sodium) intake, but now it appears that the balance between sodium and potassium is even more important. According to a study published in the American Journal of Physiology-Renal Physiology, consuming bananas, avocados, broccoli, nuts, and other potassium-rich foods can be beneficial in preventing and treating high blood pressure.

Around 30% of the global population suffers from high blood pressure, and for the many who are unaware of their problem or don’t get medical treatment, it can be a ticking bomb. This is because high blood pressure is the leading cause of cardiovascular disease, stroke, and early death. Additionally, high blood pressure can cause headaches, dizziness, frequent nosebleeds, heart failure, irregular heartbeats, kidney diseases, and dementia.
For high blood pressure, it is usually recommended to cut back on salt (sodium) intake, but that’s not enough. It is actually potassium that regulates how much salt the kidneys excrete. Sodium and potassium also act as electrolytes and help the body send electrical signals for muscle and heart contractions. Potassium and sodium together function as a vital duo that also regulates fluid balance and other essential bodily functions.

Unfortunately, modern diets often contain far too much sodium from bread, cheese, deli meats, chips, fries, ready-made meals, licorice, and many other things. Adding to the problem, our diet lacks sufficient potassium from various vegetables and fruits, which were much more common in pre- industrialization diets. Too much sugar, coffee, alcohol, and diuretic medications can also lead to a potassium deficiency.

The widespread imbalance between sodium and potassium is therefore a contributing factor to the widespread problems with high blood pressure in the Western world.

While previous studies have shown how increased potassium intake can lower blood pressure, researchers from the University of Waterloo in Canada have now developed a mathematical model that effectively identifies how the sodium-to-potassium ratio affects the body.
The model also reveals how men and women react differently. It turns out that men are more likely to develop high blood pressure compared to women of reproductive age, which indicates that the balance of sex hormones also plays a role. Men with high blood pressure also appear to respond more positively to an improved sodium-to-potassium ratio in the diet.
The researchers behind the new study view the new mathematical model for tracking the sodium-to-potassium ratio in the diet as a simple and cost-effective method for improving the diet of people with high blood pressure.

How sodium and potassium function as a vital duo:

• Potassium is primarily found inside cells
• Sodium is primarily found outside cells and in the blood plasma
• The distribution between potassium and sodium is crucial for the cells’ electrolyte balance
• The electrolyte balance is important for nutrient uptake, waste excretion, and maintaining fluid balance in cells
• The kidneys also regulate the body’s potassium levels
• Too much sodium in relation to potassium depletes the body of potassium, disrupting electrolyte balance, fluid balance, blood pressure, and many other functions
• Increased potassium intake helps the kidneys excrete more sodium, thereby lowering blood pressure
• Potassium can also regulate blood pressure through mechanisms involving enzyme processes and nervous system impulses to muscles and the heart
• Good sources of potassium include vegetables, fruits, berries, nuts, and apple cider vinegar
• According to the Danish Veterinary and Food Administration (Fødevarestyrelsen), the recommended daily potassium intake for adults should be around 3 grams. The U.S. health authorities recommend over 4 grams
• According to The Danish Veterinary and Food Administration, adults should not consume more than 5-6 grams of salt/table salt (NaCl) daily. However, low blood pressure, heavy sweating, and diarrhea may increase the need
• 1 gram of salt/table salt (NaCl) is approximately equivalent to 0.4 grams of sodium

References

Melissa Stadt, Anita T. Layton. Modulation of blood pressure by dietary potassium and sodium: sex differences and modeling analysis. American Journal of Physiology-Renal Physiology.2025

University of Waterloo. High blood pressure? Eat more bananas. ScienceDaily 2025