According to the survey, the dietary structure of our residents has been in the state of high sodium and low potassium. As we all know, excessive intake of salt can easily lead to high blood pressure, but what we don’t know is that too little potassium intake can also lead to high blood pressure, and scientific potassium supplementation can effectively stabilize blood pressure. Potassium can fight against high blood pressure Potassium can fight against high blood pressure caused by high salt diet, because the function of potassium is to maintain the osmotic pressure of intracellular fluid and the normal acid-base balance inside and outside the cell, and it can make the blood pressure drop through diuresis, lowering the release of renin, and dilating blood vessels. In addition, there is antagonism between potassium and sodium, there is a competitive relationship in the absorption of the body, more supplemental potassium also reduces the absorption of sodium at the same time, which can reduce blood pressure. 1 millimole of potassium can offset the antihypertensive effect of 3 millimole sodium pressure-raising effect of the potassium-rich diet can lower the blood pressure by 3% -10% on average, thus reducing the amount of antihypertensive drugs. Therefore, a potassium-supplemented, low-sodium diet is important for lowering blood pressure. Potassium mainly comes from food, and adjusting the dietary structure to increase potassium intake and reduce sodium intake can reduce the risk of hypertension and stabilize blood pressure at the same time. Potassium Supplement Diet The appropriate dietary potassium intake for Chinese adults is 2,000 mg/day, and the recommended intake of potassium is 3,600 mg/day for adults. Most of the foods we see everyday contain potassium, with vegetables and fruits being the best sources of potassium. Recommended high-potassium foods: Foods containing more than 800 mg of potassium per 100 grams include: red kidney beans, dried apricots, fava beans, lentils, mushrooms, soybeans, bamboo shoots, and seaweed. Recommended high-potassium recipes: vegetarian fried three diced (dried beans, carrots, fresh peas), large mixed vegetables (cooked lean meat, colored peppers, cucumber, bitter chrysanthemum, fungus, purple kale), black fungus mixed with bamboo shoots, steamed fish, stir-fried bean curd with minced meat, potatoes, black beans and stewed Japanese squash, stir-fried pork with bamboo shoots, celery and cashews (celery first blanched), egg and seaweed soup, red beans and mung beans, jujube congee, mung beans, seaweed congee, and so on. Recommended potassium supplement fruits: bananas, peaches, citrus, etc. Low-sodium diet Adults do not exceed 6 grams per person per day, and children’s intake is controlled at less than 3 grams. 6 grams of salt is equivalent to the capacity of one of our common beer bottle caps. In addition, you should also pay attention to reduce the intake of invisible salt. 1. Eat less salt-containing pickles such as savory dishes, which can contain as much as 5 grams of salt in three pieces of tofu curd. 2. use fewer salt-containing condiments, including soy sauce, vinegar, and sweet pasta sauce. 3. use as little salt as possible and, if necessary, flavor with spices such as green onions, lemon, ginger, garlic and star anise.