The body needs potassium and sodium to maintain a proper balance of fluids. This balancing act requires only minimal sodium, however. Excess sodium can have harmful effects on your health. Because potassium can help reduce sodium's effect on blood pressure, consuming more potassium than sodium promotes better health.
Recommended Potassium Intake
The USDA's Dietary Guidelines recommend a daily potassium intake of 4,700 mg. Individuals with high blood pressure or at risk of high blood pressure, or hypertension, including diabetics, African Americans, adults ages 40 and over, and people with pre-hypertension, should pay close attention to their potassium intake to ensure they meet recommended intakes.
Potassium Sources
Most fruits and vegetables provide good sources of potassium. Mushrooms have 300 mg of potassium per serving, tomatoes have 340 mg per serving, bananas and kiwifruit have 450 mg per serving, sweet potatoes have 440 mg per serving, broccoli has 460 mg per serving and potatoes have 620 mg per serving.
Recommended Sodium Intake
Current dietary guidelines recommend that healthy adults consume no more than 2,300 mg of sodium per day, and adults with hypertension or a high risk for hypertension should consume no more than 1,500 mg per day. Health experts at the American Heart Association and the Harvard School of Public Health have called for the U.S. government to lower the recommended daily sodium intake to 1,500 mg for everyone. Limiting your intake of salty packaged and restaurant foods can help you reduce your sodium intake. Check nutrition labels and choose low-sodium or sodium-free foods, and flavor foods prepared at home with spices and herbs rather than salt.
Health Effects
Excess sodium intake can cause high blood pressure and an increased risk for heart attack and stroke. High salt intake also has been associated with an increased risk for stomach cancer and osteoporosis, according to the Harvard School of Public Health. Healthy diets rich in potassium can help you control your blood pressure, reduce your risk of kidney stones and slow bone loss, according to the USDA.
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