For people with controlled high blood pressure, eating more potassium-rich foods lets them take much less blood pressure medicine after a year—only a quarter of what they started with, compared to 60% for those who didn't change their diet.

People with controlled high blood pressure who ate more potassium-rich foods were more likely to manage their condition with less than half their original medication dose after a year—81% compared to 29% in those who didn't change their diet.

For people with high blood pressure, eating more potassium-rich foods leads to higher potassium levels in their bodies after a year, as measured by food records and urine tests.

People with controlled high blood pressure who ate more potassium-rich foods experienced fewer side effects or discomfort after a year compared to those who kept their usual diet.

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.