One of the most common things checked in the doctor’s office is blood pressure. Normal blood pressure and an adequate blood supply are essential for adequate delivery of oxygen, nutrients and energy to all cells in the body.

Certainly, keeping blood pressure in a safe range can make a long-term difference in both the quality and length of life. When blood pressure is too high, the risk of cardiovascular disease and stroke increases.

One of the most common recommendations to help lower high blood pressure is to eat less salt to lower sodium intake.

However, newer research questions the value of this approach, suggesting that it is more effective to increase potassium intake, unless sodium intake is very high.

Although hundreds of studies conclude low sodium diets benefit blood pressure, most of these studies have weak scientific designs.

Although a lower sodium diet may benefit a few people, a recent extensive and well-designed study indicates that sodium intake does not need to be as low as commonly recommended.

QUESTION: What makes this study more reliable?

ANSWER: The Prospective Urban Rural Epidemiology study analyzed the data from almost 100,000 people from 18 countries with participants from both rural and urban areas across a range of economic groups.

Instead of asking people to report or recall what they were eating, the study confirmed sodium and potassium intake by measuring sodium and potassium lost in the urine (a more reliable measure of the amounts consumed).

Participants were followed for eight to 10 years and were 35 to 70 years of age at the start of the study.

Q: What did the study find?

A: The overall findings showed no significant association between sodium intake and heart attacks or death. In fact, for those consuming up to 5,000 milligrams of sodium per day, there was a decrease in major cardiovascular events like heart attack and stroke as sodium intake increased.

The average sodium intake in most countries was between 3,000 and 5,000 milligrams per day. However, the average in China was over 5,000 milligrams. Those consuming more than 5,000 milligrams a day did have an increased risk of stroke, although the overall risk of death decreased with higher sodium intake.

Perhaps more important, all cardiovascular-related health problems declined with higher intake of potassium. The authors of the study suggested a lack of concern for sodium intake below 5,000 milligrams per day and recommended that much more emphasis be placed on increasing potassium intake. Most people do not consume the daily recommended intake of 4,700 milligrams.

Q: What foods are good sources of potassium?

A: Potatoes, tomato sauce, cooked beans and cooked spinach rank among foods containing the most potassium per cup. Other reasonable potassium sources include guavas, luau leaf, bananas, poi and oranges.

To improve blood pressure and health, it may be best to focus on getting adequate potassium more than lowering sodium. There are health problems that require limiting both sodium and potassium, so always consult your health care provider before making major changes.