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Have High Blood Pressure? Scientists Just Discovered Cutting Out Salt is Only Half the Dietary Equation
New research shows eating more foods rich in potassium while eating less salt can more effectively control blood pressure
EXPERT OPINION BY JEFF HADEN @JEFF_HADEN
Aug 4, 2026
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If you have high blood pressure (you probably aren’t reading this unless you or someone you care about does), your doctor likely recommended the usual blood pressure reduction suspects. Lose weight. Exercise more. Stop smoking. Limit alcohol
And the first thing most physicians recommend: cut out salt. Lowering your sodium intake tends to significantly reduce blood pressure, even if you’re already taking blood pressure medications
But new research suggests taking a two-part approach to the lower sodium approach. According to a study just published in the American Journal of Clinical Nutrition, blood pressure can be more effectively controlled by cutting sodium and increasing potassium since potassium-rich foods help balance the effect of sodium
Sounds great, but most people — even though who don’t have high blood pressure — don’t get enough potassium in their diet. The average person takes in well above the recommended 2,300 milligrams of sodium per day. On the flip side, most people get well below the recommended 2,600 mg for women and 3,400 mg for men of potassium
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Those are general guidelines, though. The best way to know whether you’re getting too much sodium or too little potassium is to take a blood test. The normal range for potassium is 3.5 to 5.5 mmol/L. (I’m 3.8.) The normal range for sodium is 133 to 145 mmol/L. (I’m 141, which even though within guidelines still bugs me since it’s on the high side of the mid-point of the range. My goal for next year’s blood test is sub-140.)
If your sodium levels are high, your potassium levels are low, and your blood pressure is a concern?
As the researchers write:
