Potassium-Rich Food Add
Add one potassium-rich whole food daily, such as potatoes, beans, lentils, yogurt, leafy greens, or bananas.
Dosage & Timing
Evidence Strength
4/5 — StrongWhole-food potassium patterns are closely tied to blood pressure and diet quality, but supplementation needs caution.
Overview
Add one potassium-rich whole food daily, such as potatoes, beans, lentils, yogurt, leafy greens, or bananas.
How To Do It
Step 1
Choose one potassium-rich food you already tolerate.
Step 2
Add it to the same meal each day.
Step 3
Avoid potassium supplements unless prescribed.
Step 4
Pair with sodium awareness for stronger blood pressure feedback.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Blood Pressure Effects of Sodium Reduction↗
Reducing sodium intake lowered blood pressure, with stronger effects in people with hypertension.
Primary Literature
Interactions & Warnings
Contraindications
- ⚠Kidney disease
- ⚠Potassium-sparing medications
- ⚠Clinician-advised potassium restriction
Measurable Outcomes
Related Protocols
Sodium Awareness Week
Track high-sodium packaged and restaurant meals for one week before making targeted swaps.
Protein Target (1.6-2.2g/kg)
Hit 1.6-2.2g protein per kg bodyweight daily across 3-5 meals. The single most important nutritional target for muscle preservation, satiety, and healthy aging.
Fiber Target (30-50g/day)
Aim for 30-50g fiber daily from diverse plant sources. Feeds gut microbiome, improves metabolic health, and is strongly linked to lower mortality risk.
Omega-3 Intake (EPA+DHA)
Get 2-4g EPA+DHA daily through fatty fish or supplements. Critical for inflammation management, brain health, and cardiovascular protection.