Potassium boost linked to more effective blood pressure control
A new analysis suggests that increasing potassium intake while reducing sodium can significantly improve blood pressure, with the potassium-to-sodium ratio emerging as a stronger predictor of cardiovascular health. Experts recommend focusing on potassium-rich, whole foods (such as bananas, potatoes, spinach, beans, yogurt, salmon, and edamame) alongside lowering sodium, in line with DASH-style eating. The American Heart Association cites a daily potassium target of about 3,500–5,000 mg for heart health, but potassium should be increased cautiously for people with kidney disease, heart failure, hyperkalemia, or certain medications (e.g., ACE inhibitors). Prefer whole foods to supplements, and expect potential changes over weeks rather than days. Keeping a food journal can help individuals set realistic potassium goals and discuss them with a clinician as part of a broader blood pressure management plan.