Eat more potassium rich foods
More potassium from food helps lower blood pressure when your kidneys handle potassium normally.
The number, drawn
Why it matters
Potassium works against the effect of sodium on blood pressure. In trials pooled for WHO, higher potassium intake lowered systolic blood pressure by about 3.5 mmHg, an effect seen in people with raised blood pressure rather than in people whose pressure was already normal. The same review linked higher intake with 24% lower stroke risk in cohort studies, which is an association rather than a proven effect.
How to do it
- Build meals around beans, peas and lentils, among the richest food sources.
- Add vegetables such as spinach, cabbage and parsley, and fruit such as bananas.
- Choose less processed versions of staples, since processing reduces potassium in many foods.
- Get potassium from food rather than supplements unless a clinician advises otherwise.
Kidney disease, or medicines that raise potassium such as ACE inhibitors, ARBs and potassium sparing diuretics, make extra potassium unsafe without clinical advice.
Do it
Pick the time you have. Anything beats nothing.
Start with the time you have
1 minute
Prepare this question: 'Do my kidneys or medicines mean I should limit potassium?' Keep it for your pharmacist or clinician.
5 minutes
Check your medicine list and any kidney diet instructions; if unsure about potassium, request a pharmacist or clinician review.
15 minutes
Review yesterday's meals for beans, lentils, vegetables and fruit. If you have kidney disease or relevant medicines, discuss changes before increasing potassium.
30 minutes
If extra potassium is suitable, plan three meals using beans, potatoes or vegetables; otherwise, prepare a food record for your renal dietitian.
A plan
Check safety, then use food
- Stage 1: Check restrictions and medicines with your clinical team if kidney disease or potassium concerns apply.
- Stage 2: If suitable, add one food source to a familiar meal without supplements or salt substitutes.
- Stage 3: Build variety across meals, staying within any individualized dietary advice.
In real life
- If extra potassium is suitable for you, include cooked beans in a vegetable soup.
- If you have no potassium restriction, try a baked potato with a suitable topping.
- Bring a list of your medicines to a pharmacist before using a potassium salt substitute.
Watch out for
- Common mistakeDo not raise potassium on your own with kidney disease or relevant medicines: check with your clinician.
- Common mistakeDo not use potassium tablets or salt substitutes as a food shortcut: ask for advice first.
Trusted guides
Check usSources
- Evidence grade
- A Meta-analyses of randomised trials, or a major guideline consensus.
- Basis
- WHO guideline plus a meta analysis of 22 randomized trials (n=1,606) and 11 cohorts (n=127,038)
- The number
- Adults should get at least 3,510 mg of potassium a day (WHO, 2013)
- Outcome
- adult dietary potassium intake, WHO minimum where appropriate
- Comparison
- WHO population guidance, excluding impaired potassium excretion
- Tier 1 guidelineWHO issues new guidance on dietary salt and potassiumWHO, 2013
- Tier 2 studyEffect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta analysesBMJ, 2013
- Tier 1 guidelineGuideline: potassium intake for adults and childrenWHO, 2012
General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.