4. How Much Potassium Do You Need (And How Does It Help)?
When potassium intake reaches the sweet spot of 3,500 to 4,700 milligrams per day, the research shows that the reduction in systolic blood pressure can be as high as a whopping 7 points. Remember that a 10-point drop in blood pressure can cut your stroke risk by 27%, so a 7-point drop from a single dietary change is incredibly powerful.
Potassium works its magic by helping to balance sodium levels in your body. While your body needs some sodium, most modern diets are overloaded with it, which causes your body to retain water and increases blood pressure. Potassium helps your kidneys flush out excess sodium, and it also helps to relax the walls of your blood vessels. This two-pronged attack—less sodium and more relaxed vessels—is a highly effective way to lower blood pressure naturally.
