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The sodium/potassium ratio may predict cardiovascular risk better than either nutrient alone. This means it's possible to cut back on salt and still see little benefit if the diet remains low in potassium.

This happens because both minerals interact at the kidney level: while sodium promotes fluid retention, potassium encourages its excretion (natriuresis), improves vascular function, and helps regulate the hormonal systems that control blood pressure.

However, the modern diet — characterized by high consumption of processed foods, added sugars, refined carbohydrates, and saturated fats — makes it difficult to maintain an adequate balance between sodium and potassium. It is estimated to provide up to twice the recommended amount of sodium and only half the recommended amount of potassium.

How to Improve Potassium Intake

According to the American Heart Association (AHA), one way to address this is to adopt dietary patterns such as the DASH diet, which is rich in natural sources of potassium.

For example, a medium banana provides around 450 mg of potassium, while a medium sweet potato exceeds 500 mg. Adding one or two of these foods per day can significantly help improve the balance.

Other potassium‑rich foods that are part of this type of diet include:

Fruits: oranges, cantaloupe, apricots
Vegetables: spinach, tomato, beets, potato
Legumes: beans, peas
Others: avocado, low‑fat plain yogurt with no added sugars, skim milk, nuts, seeds, fish (such as salmon and tuna), whole grains, coconut water

In addition to including these foods as part of a sustainable diet, other factors are worth considering:

Reduce hidden sodium: Most sodium comes from processed foods, not from salt added at the table.
Prioritize fresh over packaged foods: A greater proportion of natural foods generally improves the sodium/potassium ratio.
Avoid extreme changes: Gradually increasing potassium is usually more sustainable than drastically restricting salt.
Think about plate balance: Combining potassium sources in main meals can help offset high sodium intake.

More than eliminating salt, the goal is to restore balance. Increasing potassium intake — primarily through food — is generally an effective and safe strategy.

In specific cases, such as in older adults or those with kidney disease, excess potassium can be harmful, so any dietary changes or supplement use should be discussed with a healthcare professional.

Sources: American Heart Association (AHA), World Health Organization (WHO), scientific studies.