Why More Potassium, Not Less Salt, Lowers Blood Pressure - AI Podcast

Story at-a-glance

• New research confirms that the sodium-potassium ratio, not just sodium alone, is essential for blood pressure regulation. Increased potassium intake significantly lowers blood pressure, even when sodium remains high
• Potassium lowers blood pressure by helping your body get rid of excess sodium, activating early kidney responses, and reducing hormones that raise blood pressure
• Studies have also challenged universal salt restriction guidelines and showed that there’s no clear benefit to cutting salt below 5 grams a day. This has led European guidelines to withdraw blanket sodium limits
• Most Americans eat almost twice as much sodium as potassium, even though it’s recommended to eat five times more potassium than sodium. This is mostly because processed foods make up 70% of sodium intake
• For optimal blood pressure management, aim for about 3,500 milligrams (mg) of sodium daily from natural sources, as well as 3,400 to 5,000 mg of potassium from whole foods like spinach, beet greens, and oranges