Heart healthEvidence-basedLesson 12 of 32

Sodium, potassium and blood pressure

Most sodium doesn't come from your salt shaker — and potassium is half the story.

4 min+20 XP

Where sodium hides

Roughly 70% of dietary sodium comes from packaged and restaurant food: bread, cured meats, sauces, soups and cheese. The shaker on your table contributes little by comparison.

The potassium counterweight

Potassium helps the kidneys excrete sodium and relaxes blood vessel walls. Most people get far too little. Beans, leafy greens, potatoes, yoghurt, avocado and bananas all help.

Targets

Aim under 2,300mg of sodium daily, and closer to 1,500mg if you have raised blood pressure. Reducing intake by 1,000mg a day lowers systolic pressure by several points in salt-sensitive people.

Key takeaways

Most sodium comes from packaged food, not the shaker.
Potassium-rich foods help offset sodium.
Under 2,300mg daily is the general target.

Check your understanding

1 question · answer to earn XP

1. Where does most dietary sodium come from?

Evidence & sources

This lesson reflects guidance from recognised health bodies and peer-reviewed research.

For education purposes only — not intended to diagnose, treat or replace medical advice.