The Best Nutrient for Lowering Blood Pressure: Potassium

When it comes to managing high blood pressure, the recommendation we often hear is: cut back on salt. While that’s definitely important, it’s only half of the picture. What’s rarely talked about—but just as important—is increasing your potassium intake. Yes, potassium - it's is actually a key component when it comes to lowering blood pressure naturally. And most of us aren’t getting enough of it - at all!

Why Potassium Matters for Your Heart

Potassium helps keep your heart, muscles, and nerves working the way they should. When it comes to blood pressure, potassium does two important things:

• It helps your body get rid of extra salt, which is a major contributor to high blood pressure.

• It helps relax blood vessel walls, making it easier for your heart to pump blood.

The Math: More potassium = Lower pressure on your heart.

So, Are You Getting Enough?

Probably not.

Most adults should aim for about 2,600–3,400 mg of potassium per day, but the average person falls short—especially if you're skipping meals and have a low intake of fruit, vegetables, and legumes. Instead of just removing foods, let’s talk about what to add.

Potassium-Rich Foods

You don’t need to buy anything fancy or take supplements—just focus on food such as:

• Bananas (of course)

• Sweet potatoes

• Spinach, collard greens, or Swiss chard

• White beans, black beans, or lentils

• Avocados

• Beets

• Yogurt

• Salmon, tuna, or halibut

  
  

Try pairing a couple of these together for a blood pressure–friendly meal. Think: Salmon with roasted sweet potatoes and sautéed greens = high potassium dinner. Or, chili with black beans along with a side of collard greens!

A Gentle Word of Caution

If you have kidney issues or take certain medications (like diuretics or blood pressure meds), talk to your doctor or dietitian before drastically increasing your potassium intake. We want to help the heart without stressing the kidneys.

Want to Get Started?

Whether you're managing high blood pressure, cholesterol, or just trying to feel more confident in your food choices - we can work together to find a plan that works for you.

In person and telehealth appointments available. Click here to make an appointment.