How Sodium-Potassium Balance Affects Blood Pressure
The DASH diet (Dietary Approaches to Stop Hypertension) lowers sodium while increasing potassium, calcium, and magnesium from vegetables, fruit, and low-fat dairy. Research shows that the sodium-to-potassium (Na/K) ratio predicts blood pressure outcomes even better than sodium intake alone. Sodium holds water in the body and raises blood pressure, while potassium helps the kidneys excrete sodium and relaxes blood vessel walls.
General DASH targets are 2,300mg or less of sodium per day (1,500mg or less if you have hypertension) and at least 3,500mg of potassium. This calculator uses your entered sodium and potassium intake to compute your Na/K ratio and compares it against targets adjusted for your blood pressure status. A ratio below 1.0 means you're getting relatively more potassium than sodium; above 1.5 usually signals excess sodium intake.
Most people eating a typical processed-food-heavy diet run ratios well above 2.0. Cutting back on processed foods, canned soups, and salty snacks while adding potassium-rich foods like bananas, potatoes, spinach, and beans can meaningfully shift your ratio - often without any medication.
Frequently Asked Questions
Below 1.0 is ideal, and a ratio of 0.5-0.7 reflects an excellent DASH-style diet. A typical Western diet often runs 2.0 or higher.
Not if your kidneys don't function well - excess potassium can be dangerous with impaired kidney function. Talk to your doctor before increasing intake if you have kidney disease.