The relationship between salt, or sodium, and potassium can be complicated. The bottom line is that too much sodium in your diet can increase your blood pressure. In contrast, potassium can counteract this and actually lower your blood pressure. If you are concerned about blood pressure or your proper sodium or potassium intake, consult your doctor.
Relationship Between Salt and Potassium
Potassium and sodium work together to regulate your body's water balance. Consuming too much sodium can actually increase your need for potassium, according to the University of Maryland Medical Center. Thus, increasing your salt intake doesn't increase your potassium levels, but your need for potassium.
In contrast, certain salt substitutes can increase your potassium levels because many substitutes contain high levels of potassium, according to the University of Michigan Health System. If you are taking medicine that raises potassium levels in your blood, such as some heart medications, salt substitutes might raise your potassium levels too much.
Daily Requirement for Salt
Most people should consume no more than 2,300 mg of sodium per day, according to the U.S. Department of Health & Human Services. However, certain people should consume even less salt. If you have high blood pressure, are African American or middle-aged or older, you should consume no more than 1,500 mg of salt a day.
Daily Requirement for Potassium
You should aim for 4,700 mg of potassium each day from foods and drinks. Good sources of potassium include leafy greens, carrots, potatoes, citrus fruits and meats. Adults typically get enough potassium simply by eating a variety of foods that include fruits and vegetables. If you are considering taking potassium supplements, speak with your doctor first.
Methods for Reducing Salt Intake
Consuming less salt requires diligence, but it is not impossible to achieve. When purchasing foods, always check the sodium content on the nutrition label. Your goal should be foods that list 5 percent daily value or less, according to the Department of Health and Human Services. Try to avoid foods that are listed as 20 percent daily value or higher. Look for foods labeled as low sodium or high potassium.
To decrease your desire for salt at home, try adding additional herbs or spices and eliminate salt while cooking. When eating at a restaurant, ask for your food to be prepared without salt.
Additional Related Health Issues
Potassium has also shown a correlation with additional health benefits, according to the University of Maryland Medical Center. Studies have shown a link between a potassium-rich diet and bone health and a lower risk of stroke. Low potassium levels might also contribute to irritable bowel disease and can cause muscle cramping.
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