Let’s talk about something that affects nearly half of all adults in the United States: high blood pressure. It’s also called hypertension, and if you’re thinking, “That doesn’t apply to me,” well … it might. Hypertension is often nicknamed the silent killer for a reason — it usually shows no symptoms until the damage is already done. But here’s the good news: We can do something about it. And while most people focus on cutting salt, the real hero in this story might actually be potassium.
High blood pressure happens when the force of your blood pushing against your artery walls is too high. Over time, this pressure wears down your heart and blood vessels. Think of what constant waves crashing over rocks does to the rocks. Over time, that high-pressure wave erodes the rock to become pitted and malformed. The same thing happens to our arteries and heart over time with chronic hypertension. That increases the risk of heart attack, stroke, kidney failure and even vision loss. And the worst part? Most people don’t know they have it until a doctor finds it during a check-up or something more serious happens.
That’s why it’s called the silent killer. No warning signs, no red flags — just quietly doing damage behind the scenes.
If you read my article “Stay Salty Friends,” then you are going to have a little bit more insight on salt. The salt I am referring to in this article is that stripped-down table salt that we can find in most homes and restaurants. You know — the kind that has no nutritional value and is often paired with processed foods.
When people hear “high blood pressure,” they often think “cut the salt.” And yes, eating too much sodium can raise blood pressure. But here’s what isn’t talked about enough: Increasing your potassium intake can be even more powerful than lowering sodium. Potassium helps your kidneys get rid of excess sodium through urine. It also relaxes blood vessel walls, which helps lower blood pressure.
In other words, potassium and sodium work like a seesaw. When potassium goes up, sodium can come down. It’s a balancing act that’s essential for heart health.
According to the American Heart Association, the recommended daily intake of potassium for adults is about 4,700 milligrams, but most people only get around half of that. That gap can make a big difference in your blood pressure numbers.
To put it into perspective, research shows that getting enough potassium can lower systolic blood pressure (that’s the top number) by up to 10 points in people with hypertension. That’s better than some medications — and with no side effects.
Before you grab a supplement, start with food. Whole, nutrient-dense foods are the easiest and most natural way to get more potassium in your day. My favorite potassium-rich picks include avocados, sweet potatoes, bananas, spinach, white beans, salmon, coconut water, and beets. Pro tip: If you eat a variety of fruits, vegetables, and legumes every day, you’ll naturally boost your potassium levels without much effort.
If you’re not able to meet your needs through food alone — or if your doctor has specifically recommended a boost — there are a few well-absorbed potassium supplements on the market. But not all forms are created equal. Look for either potassium citrate, which is gentle on the stomach and well-absorbed, or potassium glycinate, a chelated form that’s great for sensitive digestive systems.
Always check with a health care provider before starting supplements, especially if you have kidney issues or take medications for blood pressure or heart conditions. Too much potassium can be dangerous, too.
The bottom line is that when it comes to managing your blood pressure, cutting sodium is only half the story. Upping your potassium intake might just be the game-changer you’ve been missing. It supports your heart, your kidneys and your overall wellness — naturally.
So next time you’re building your plate, think less about what to take away and more about what to add. Your heart will thank you.
