Key takeaways
- Sodium can raise blood pressure.
- Potassium helps balance it.
- Aim for under 2,300 mg sodium.
- Most salt is hidden in processed food.
- Check with a doctor before potassium supplements.
Most adults eat far more sodium than they need and far less potassium. Fixing that balance is one of the simplest ways to support healthy blood pressure.
How the two minerals work
Sodium
Excess sodium draws water into the bloodstream, increasing blood volume and pressure on artery walls.
Potassium
Potassium helps the kidneys remove sodium and helps blood vessel walls relax.
Where hidden sodium comes from
| Food | Why it adds up |
|---|---|
| Bread and rolls | Eaten many times a day |
| Pizza | Cheese, sauce and cured meats |
| Sandwiches | Bread plus deli meat and cheese |
| Cured meats | Salt used for preservation |
| Soups | Canned and restaurant soups |
| Savory snacks | Chips, crackers, pretzels |
Potassium-rich foods
Potatoes and sweet potatoes, beans and lentils, bananas, oranges, dried apricots, spinach, tomatoes, avocados and yogurt. Aim to fill half your plate with vegetables and fruit. Combined with regular activity and supplements such as Vasoryn, which supports nitric oxide and vessel flexibility with L-citrulline and pine bark, these habits support blood pressure in the healthy range.
Sources
- American Heart Association – "How much sodium should I eat per day?"
- FDA – "Sodium in your diet."
- Aburto N.J. et al. – "Effect of increased potassium intake on cardiovascular risk factors and disease," BMJ, 2013.
Common questions
How much sodium should I eat a day?
No more than 2,300 mg, ideally around 1,500 mg for most adults.
Does potassium lower blood pressure?
Potassium-rich foods help balance sodium and support healthy blood pressure.
Where does most salt come from?
About 70% comes from packaged and restaurant foods.