Women need to eat potassium-rich foods to improve heart health

Credit: Louis Hansel/Unsplash.

A recent study at Amsterdam University has found that consuming potassium-rich foods such as bananas, avocados, and salmon can help reduce the negative effects of salt in the diet.

The study found that diets high in potassium were associated with lower blood pressure, particularly in women with high salt intake.

The study included over 24,000 participants between the ages of 40 and 79, and found that dietary potassium was linked with the greatest health benefits in women.

Potassium helps the body excrete more sodium in the urine, making it easier to regulate blood pressure.

In the study, participants who consumed more potassium had lower blood pressure, particularly in women with high salt intake.

During the 19.5-year follow-up, over 55% of participants were hospitalized or died due to cardiovascular disease.

The researchers found that people in the highest tertile of potassium intake had a 13% lower risk of cardiovascular events compared to those in the lowest tertile.

The relationship between potassium and cardiovascular events was the same regardless of salt intake, suggesting that potassium has other ways of protecting the heart on top of increasing sodium excretion.

The World Health Organization recommends that adults consume at least 3.5 grams of potassium and less than 2 grams of sodium (5 grams of salt) per day.

High-potassium foods include vegetables, fruit, nuts, beans, dairy products, and fish.

For example, a 115-gram banana has 375 mg of potassium, 154 grams of cooked salmon has 780 mg, a 136-gram potato has 500 mg, and 1 cup of milk has 375 mg.

The team suggests that food companies can help by swapping standard sodium-based salt for a potassium salt alternative in processed foods.

Additionally, we should all prioritize fresh, unprocessed foods since they are both rich in potassium and low in salt.

Overall, this study reinforces the importance of consuming a heart-healthy diet rich in potassium and low in salt to help reduce the risk of heart disease.

There are several ways that women can protect their heart health, including:

Maintaining a healthy diet: Eating a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help lower the risk of heart disease.

Additionally, consuming potassium-rich foods such as bananas, avocados, and salmon can help reduce the negative effects of salt in the diet, according to a recent study.

Exercising regularly: Regular physical activity can help reduce the risk of heart disease, stroke, and other chronic conditions.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week.

Managing stress: Chronic stress can contribute to high blood pressure, which increases the risk of heart disease.

Finding healthy ways to manage stress, such as through meditation, yoga, or spending time outdoors, can help improve heart health.

Getting enough sleep: Poor sleep can increase the risk of high blood pressure, obesity, and other factors that contribute to heart disease. Adults should aim for 7-9 hours of sleep per night.

Avoiding smoking and excessive alcohol consumption: Both smoking and excessive alcohol consumption can increase the risk of heart disease.

Quitting smoking and reducing alcohol intake can help improve heart health.

If you care about heart health, please read studies about the best blood sugar levels to prevent strokes and heart attacks, and Vitamin K may lower your heart disease risk by a third.

For more information about heart health, please see recent studies about why obesity increases heart damage in COVID-19, and results showing this drug combo can halve your risk of heart attack and stroke.

The study was conducted by Professor Liffert Vogt et al and published in the European Heart Journal.

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