Sodium makes the body hold on to water, which increases the volume of blood in your vessels and the pressure on their walls. Most of the sodium people eat does not come from the salt shaker. It comes from seasoning cubes, processed meats, instant noodles, canned foods, bread and restaurant meals. Reading labels and cooking from fresh ingredients more often is usually more effective than simply removing the shaker from the table.
Potassium works in the opposite direction by helping the kidneys remove sodium and relaxing vessel walls. Beans, leafy vegetables, tomatoes, bananas, oranges and sweet potatoes are good sources. People with kidney disease, or who take certain blood pressure medicines, should ask their doctor before increasing potassium. Flavour food with onions, garlic, ginger, pepper, lemon and herbs, reduce seasoning cubes gradually, and give your taste buds a few weeks to adjust. Many people find that food they once enjoyed starts to taste too salty.