Potassium: The “Other” Salt

By Dr. Madelyn Fernstrom

When it comes to food, when we hear the word “salt,” most of us automatically think about sodium. The emphasis on lowering sodium intake to promote heart health is important and well documented.  But there’s another important salt in the dietary picture: potassium. Getting the right balance of sodium and potassium is another key component for heart health.

According to a recent study published in the American Journal of Clinical Nutrition, 90% of a group of of 12,500 people consumed more than 2,300 mg of sodium daily, the upper limit from the American Heart Association (AHA). While sodium intake was up, potassium intake was down. This group consumed only about half of the AHA recommendation of 4,700 mg/day per day.

How does this finding translate into what you should eat? Because nearly three quarters of daily sodium intake comes from the consumption of processed foods (food contained in boxes, cans, and bags), cutting back on these items can drastically reduce sodium intake.

But what about boosting potassium intake? Is that easy to do? In a word, YES! Bananas are one of the top sources of potassium in foods, along with potatoes. Dates, raisins, and beans are also rich sources. These are all easy foods to eat as a “stand alone,” or to add to main dishes, salads, and desserts.

If you take prescription medications for high blood pressure, make sure to talk with your about any additional dietary changes you might need to make in your sodium and potassium to maintain a healthy balance.  Potassium requirements can increase with certain medications, and you’ll need advice on whether foods, or a potassium supplement might be most appropriate for you.