A large new study adds
to the body of evidence showing diets rich in potassium reduce blood pressure
and stroke risk. The study tracked more
than more than 90,000 postmenopausal women aged 50 to 79 for an average of 11
years. Researchers found women who
consumed the most potassium were 10% less likely to die during the study period
and 12% less likely to suffer a stroke compared to those who ate the least
potassium.
Potassium is an
important mineral that helps the body maintain a balance of fluid and minerals. It also helps blunt some of the harmful effects
of sodium on blood pressure. In the
study, the average daily intake of potassium was just over 2,600 mg per day.
The lowest potassium group consumed less than 1,925 mg daily. The highest group
consumed more than 3,194 mg per day.
More than 97% of women in the study did not get the recommended 4,700mg
of daily potassium in their diets.
What to do: Like
the study participants, most Americans do not get adequate potassium. In 2012, the U.S. Centers for Disease Control
and Prevention found that fewer than 2% of Americans consume the recommended 4,700mg
of potassium daily. So, make a point of
including plenty of high potassium foods in your diet. The foods richest in potassium are fruits,
vegetables, beans, nuts, and dairy. Particularly good fruit and veggie options include bananas,
citrus, apricots, melons, kiwis, tomatoes, Swiss chard, Romaine, turnip greens,
spinach, collard greens, kale, broccoli, Brussels sprouts, yams, and
potatoes. Always talk to your health
care provider before taking potassium supplements as too much potassium can be
dangerous for persons with certain health conditions and/or medications.
Adapted from articles available at:
http://newsroom.heart.org/news/potassium-rich-foods-cut-stroke-death-risks-among-older-women
http://www.nlm.nih.gov/medlineplus/news/fullstory_148213.html
http://www.medicalnewstoday.com/articles/282058.php
Source:
Blanch N,
Clifton PM, Petersen KS, et al. Effect
of high potassium diet on endothelial function.
Nutrition, Metabolism, and Cardiovascular Diseases; Sept 2014,Vol 24(9),
pgs 983-989. DOI: 10.1016/j.numecd.2014.04.009
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