Potassium is a mineral that regulates the heart muscle’s function and helps maintain a proper heartbeat. A deficiency in potassium increases the risk of arrhythmias, heart failure, and strokes.
Unfortunately, modern diets often contain too much sodium (salt) and not enough potassium. In the past, the ratio was about 10:1 in favor of potassium, but today it has shifted to 1:2 in favor of sodium.
What the Research Shows
Cardiologists from Copenhagen University Hospital (Denmark) examined over 1,200 patients with heart implant defibrillators. Half of them received standard treatment, while the other half increased their potassium intake through diet.
The results were impressive, as reported by Daily Mail: the risk of hospitalization due to heart problems or death decreased by 24%, and the frequency of dangerous arrhythmias was significantly lower.
Professor Henning Bundgaard emphasized, “A potassium-rich diet is beneficial not only for patients with heart diseases but for all of us.”
So, what potassium-rich foods do cardiologists recommend?
- bananas (about 500 mg in an average fruit);
- avocados (rich in potassium and healthy fats);
- spinach (about 450 mg in a cup of raw leaves).
Baked potatoes, beans, yogurt, tuna, , and seeds are also high in potassium. Even a simple glass of orange juice in the morning can provide up to 15% of your daily potassium needs.
It’s important to know that excessively high potassium levels can also be dangerous and may even lead to cardiac arrest. Therefore, supplements should only be taken as prescribed by a doctor.
What Experts Say
Dr. Sonya Babu-Narayan from the British Heart Foundation explains, “Most people know they need to limit salt. But it’s equally important to ensure there’s enough potassium in the diet.”
Dietitian Dr. Kerry Ruxton adds, “Increasing potassium intake helps control blood pressure, reduces the risk of strokes, and strengthens muscles.”
Ultimately, a simple rule for heart health is: less salt, more fruits and vegetables. And , , and can serve as delicious and natural “medications” without side effects.
