According to the survey, the dietary structure of our residents has been in a state of high sodium and low potassium. It is well known that excessive salt intake can easily lead to hypertension, but what is not known is that too little potassium intake can also lead to hypertension, while scientific potassium supplementation can effectively stabilize blood pressure. Potassium can counteract hypertension Potassium can counteract hypertension caused by high salt diet because potassium functions to maintain the osmotic pressure of intracellular fluid and normal acid-base balance inside and outside the cell, and can bring down blood pressure by diuretic, reducing renin release and dilating blood vessels. In addition, potassium and sodium have an antagonistic effect on each other, and there is a competitive relationship between the absorption of potassium and sodium, so that more potassium can reduce the absorption of sodium, which can lower blood pressure. 1 millimolar of potassium can offset 3 millimolar of sodium, and a diet rich in potassium can lower 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 comes mainly from food, and adjusting the diet to increase potassium intake and reduce sodium intake can reduce the risk of developing hypertension while stabilizing blood pressure. Potassium Supplementation Diet The appropriate dietary intake of potassium for Chinese adults is 2000 mg/day, and the recommended intake of potassium is 3600 mg/day for adults. Most of the foods we see on a daily basis contain potassium, with vegetables and fruits being the best sources of potassium. Recommended foods high in potassium: foods containing more than 800 mg of potassium per 100 grams include: red lentils, dried apricots, fava beans, lentils, mushrooms, soybeans, bamboo shoots, purple cabbage, etc. Recommended high potassium recipes: vegetarian fried three dices (dried beans, carrots, fresh peas), large mixed vegetables (cooked lean meat, colored peppers, cucumber, bitter chrysanthemum, fungus, purple kale), black fungus mixed with bean curd, steamed fish, stir-fried beans with minced pork, potatoes and black beans stewed with bonito, bamboo shoots stir-fried meat, celery cashew nuts (celery blanched first), egg flower and nori soup, red beans and green beans and red dates porridge, green beans and seaweed porridge, etc. Recommended potassium supplement fruits: banana, peach, citrus, etc. Low-sodium diet Adults do not exceed 6 grams per person per day, and children’s intake is controlled below 3 grams. 6 grams of salt is equivalent to the volume of a beer bottle cap we commonly have. In addition, also pay attention to reduce the intake of invisible salt. 1, eat less pickled products with high salt content such as pickled vegetables, for example, three pieces of tofu milk can contain 5 grams of salt; 2, use less salt-containing condiments, including soy sauce, vinegar, sweet noodle sauce, etc.; 3, use as little salt as possible, and season with spices such as green onion, lemon, ginger, garlic and star anise when necessary.