evidence: Potassium in the diet can lessen the effects of table salt and sodium on blood pressure. Food makers often add sodium to processed foods to make them taste salty. Aim for 3,500 to 5,000 milligrams (mg) of potassium a day. It may lower blood pressure 4 to 5 mm Hg. Ask your healthcare professional how much potassium you should have. [...] - Read food labels. Look for low-sodium versions of foods and drinks. - Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.