Potassium is an essential electrolyte for muscle function, nerve transmission and blood pressure control. The WHO recommends 3500mg/day, but most modern diets fall short. A potassium-rich diet can reduce systolic blood pressure by up to 5-7 mmHg.
Potassium and sodium work in balance. Increasing potassium while reducing sodium is the most effective strategy for controlling blood pressure.
The WHO recommends at least 3500mg/day. Athletes may need more due to losses through sweat.
No. Although it's famous, the banana (358mg) is surpassed by pistachios (1025mg), pumpkin seeds (809mg), flaxseeds (813mg) and textured soy (1740mg).
In people with normal kidney function, excess dietary potassium is easily excreted. It is only dangerous with high-dose supplements or kidney disease.