Eating the right amount of potassium—between 90 and 120 millimoles a day—seems to lower your blood pressure the most and cut your risk of stroke the most; eating more than that doesn’t help any further.

If you eat more potassium every day—like from bananas or potatoes—your blood pressure might drop just a tiny bit, but not enough to matter for your health if you don’t already have high blood pressure.

If you eat a little more potassium-rich food each day—like bananas or spinach—you might lower your risk of stroke and reduce your blood pressure a bit, even if you don’t change how much salt you eat.

If adults with high blood pressure eat more potassium-rich foods—like bananas or spinach—by about 50 mmol per day, their blood pressure numbers go down a bit, which might help lower their risk of heart problems.

Eating more potassium can lower blood pressure in people who already have high blood pressure, but it doesn’t help people with normal blood pressure — so it’s like a targeted fix just for those who need it.

If you eat more potassium-rich foods and less salty food, your blood pressure might drop by about 3.3 mmHg—and most of that drop probably comes from eating more potassium, not less salt.