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Stave off cardiovascular disease by upping your potassium intake

by , 17 October 2017
Stave off cardiovascular disease by upping your potassium intake
Consuming the right high-potassium foods is key to preventing cardiovascular disease. “Having the right amount of potassium is critical for the heart to beat properly,” explains John Day, a cardiologist who specialises in heart rhythm disorders at the Intermountain Medical Center Heart Institute in the United States. “If your potassium levels are too high or too low, the heart is at increased risk of a cardiac arrest.”

Getting enough potassium-rich foods in your diet can help lower your blood pressure and maintain a steady heart rhythm. While the US Department of Agriculture recommends consuming at least 4.7 g potassium per day, most people only consume an average of 2.64 g per day.

Read on to discover some top sources of potassium for a healthy ticker...

Add these high-potassium foods to your diet to cut your risk of cardiovascular disease

The following heart-healthy foods are great sources of potassium:
 
Fruits: 
Bananas (1 medium has 420 mg potassium)
Oranges (1 medium has 237 mg potassium)
Sweet melon (1/2 cup has 214 mg potassium)
Apricots (1/4 cup has 380 mg potassium)
 
Vegetables:
Spinach (1/2 cup cooked has 290 mg potassium)
Tomato (1/2 cup fresh has 210 mg potassium)
Potato (1 medium has 926 mg potassium)
Zucchini (1/2 cup cooked has 280 mg potassium)
Sweet potato (1 medium has 540 mg potassium)

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For over 20 years, the health profession has been flat out wrong!

Discover the real secret behind 'The French Paradox'

And why you too could eat fine cheese, tasty fillet and enjoy perfect Merlot every day


The French are renowned for their high fat diet.
 
From buttery croissants and double-thick cream to duck fat, liver paté, decadent sauces and soft, oozy Camembert. Not a meal goes by where they don’t indulge foods rich in heart-clogging fat.
 
But here’s the surprising thing:
 
Their hearts are amazingly healthy!
 
In fact, according to the World Health Organisation, the average South African is three times more likely to suffer from heart problems than the French.

Even more surprising, their heart health stats are the third lowest in the world – just behind Korea and Japan. 
 
How do they do it? 

Find out here, PLUS, how you can trim down by enjoying your food...

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Nuts and legumes:
Almonds (1/3 cup has 310 mg potassium)
Soybeans (1/2 cup cooked has 440 mg potassium)
Lentils (1/2 cup cooked has 370 mg potassium)
Kidney beans (1/2 cup cooked has 360 mg potassium)
Split peas (1/2 cup cooked has 360 mg potassium)
 

The DASH diet is a great choice if you need to get more potassium in your diet...

Diet recommendations can help you get health conditions that boost your cardiovascular disease risk, such as high blood pressure, under control – especially if they’re abundant in potassium-rich foods.
 
One diet proven to be an effective way to reduce blood pressure through healthy food choices is the DASH diet, which is short for Dietary Approaches to Stop Hypertension. This diet focuses on fruits and vegetables and therefore includes lots of high-potassium foods. “Fruits and vegetables are healthy for people with hypertension. These also help weight control,” explains Laura Jeffers, a registered dietitian at the Cleveland Clinic in the United States.
 
While the DASH diet is rich in potassium, it’s also low in fat and sodium – two nutrients that associated with an increased risk of cardiovascular disease – making it even better for your heart.

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