Potassium and Blood Pressure: Food-First Guidance (Supplements Only with Clinician)

Reading time: 8–10 minutes • Educational only.

Why potassium matters

Getting enough potassium helps the body counter the BP-raising effects of sodium and supports vascular function. Global and U.S. guidance promote higher dietary potassium for BP and cardiovascular risk.

How much from food?

• WHO: at least 90 mmol/day (~3,510 mg/day) for adults.
• AHA (food-first): ~3,500–5,000 mg/day for many adults, ideally from diet.

These are diet targets, not pill instructions.

Top food sources (examples)

Beans/lentils, potatoes, leafy greens, tomatoes/tomato products, citrus/bananas, dairy/yogurt. Aim to swap sodium-dense foods for potassium-rich options.

Safety: when supplements are NOT DIY

• Do not self-supplement potassium if you have chronic kidney disease or take ACE inhibitors/ARBs, potassium-sparing diuretics (e.g., spironolactone, eplerenone), or finerenone—risk of hyperkalemia.
• If a clinician prescribes potassium, they’ll specify the form (e.g., potassium chloride/citrate), dose, and lab monitoring.

Practical steps

1. Re-balance meals toward produce, legumes, low-fat dairy and away from high-sodium processed foods.
2. If appropriate for you, discuss potassium-salt substitutes with your clinician (not for everyone).
3. Track a 7-day BP average before/after 2–4 weeks of dietary changes: How to Measure & Track.
4. Pair with the rest of your plan: Diet & Lifestyle and the Supplement Comparison Hub.

---

Educational Disclaimer: This article is for educational purposes only and is not medical advice.

References

1. WHO — Potassium intake for adults (≥90 mmol/day). WHO ELENA and NCBI Guideline.
2. American Heart Association — Potassium & BP control. AHA.
3. National Kidney Foundation — Medicines that raise potassium; CKD considerations. NKF.