November 4, 2026, 12:48 pm | Read time: 5 minutes
When it comes to high blood pressure, salt (and the sodium it contains) has long been considered an important dietary factor. However, it may have been too narrowly focused on this single mineral. Scientists are advocating in a new report to consider sodium and potassium together. While too much sodium can negatively affect blood pressure, potassium plays a counteracting role. Why this is relevant for dietary recommendations, which foods are particularly high in potassium, and what has already been done in Germany to reduce salt.
High Blood Pressure Isn’t Just About Salt
High blood pressure affects more than 1.28 billion adults worldwide and is one of the most significant risk factors for cardiovascular diseases. In Germany, more than one in three people is affected.1 In terms of diet, attention has long been focused primarily on sodium. This mineral is a component of table salt and can contribute to increased blood pressure when consumed in high amounts.
However, according to a group of experts, this approach is too limited. They advocate in a recent article in the “American Journal of Clinical Nutrition” to also consider the mineral potassium.2 Potassium, among other things, promotes the excretion of sodium through the kidneys and affects the tension of blood vessels. A low potassium intake can increase blood pressure and influence how strongly sodium affects it.
“It’s time to take a holistic view of dietary changes, as food components interact and physiology works across systems,” says lead author Naomi Fukagawa, a professor of medicine at the University of Vermont.3
The problem: While too much sodium is often consumed worldwide, potassium intake is frequently below recommendations. High salt levels do not (only) come from adding salt to food. Table salt is found in many processed products because it extends shelf life and enhances flavor.
Also interesting: The best training method for blood pressure according to research
How the Authors Proceeded
For the report, the authors evaluated existing research on sodium, potassium, high blood pressure, and cardiovascular diseases and placed it in a scientific context. They also examined existing recommendations for sodium and potassium intake, possible strategies for reducing sodium and increasing potassium, and how these can be practically implemented.
The authors particularly highlight the “China Salt Substitute and Stroke Study” (SSaSS). In this large clinical study, part of the regular salt was replaced with potassium chloride: The salt substitute consisted of 75 percent sodium chloride and 25 percent potassium chloride. The study showed that this mixture lowered blood pressure and was associated with fewer severe cardiovascular events.4
However, these special salts are not suitable for everyone. Caution is advised, especially in advanced kidney disease, because potassium excretion may be impaired. It is better to use them only after consulting a doctor.
Minerals: Types, Functions, and Requirements
When Does Sweating Become Dangerous?
These Foods Are Particularly High in Potassium
In everyday life, this does not mean you have to resort to such special salt or potassium supplements. The mineral is naturally found in fruits, vegetables, legumes, and dairy products.
Examples of potassium-rich foods per 100 grams:
- Apricots: 362 milligrams
- Bananas: 334 milligrams
- Carrots: 355 milligrams
- Kohlrabi: 322 milligrams
- Avocado: 550 milligrams
- Tomatoes: 239 milligrams
- Hazelnuts: 745 milligrams
- Peanuts: 687 milligrams
- Dark chocolate: 700 milligrams
- Tomato paste: 1114 milligrams
- Yogurt: 172 milligrams
Potassium content is particularly high in concentrated forms, such as tomato paste (1114 milligrams) or dried fruits. The authors refer to the recommendations of the World Health Organization (WHO), which suggest 3500 milligrams per day. In Germany, the German Nutrition Society (DGE) even recommends 4000 milligrams. According to the DGE, an intake of 3500 to 4700 milligrams daily is particularly effective for high blood pressure.5
Germany Is Already Trying to Reduce Salt Content
The situation in Germany shows that reducing salt intake cannot be solely placed on the individual consumer. A large portion is consumed through processed foods. Therefore, the federal government is focusing on food production: In 2018, it adopted the “National Reduction and Innovation Strategy for Sugar, Fats, and Salt in Processed Foods.”6 The Max Rubner Institute monitors its development with regular product monitoring.
However, the figures for 2025 present a mixed picture. The average salt content in packaged bread and pastries has decreased by about five percent since 2016, and in ready-to-eat soups by about nine percent. In contrast, there has been no change in sausage products compared to 2016. And in instant soups, the salt content has even increased by nearly eight percent since 2022.7
The reduction strategy is therefore rather modest, which is likely due in part to the fact that manufacturers are expected to voluntarily reduce salt levels. A final report on the strategy is expected at the end of 2026.