Eating foods such as avocados, bananas and spinach linked to lower risk of heart conditions, hospitalisation or death

 

 

Eating potassium-rich foods like avocados, bananas, and spinach may lower heart condition risks, hospitalisation, and death by 24%, according to recent research. This study builds on earlier findings that reducing salt intake significantly benefits heart health. Potassium boosts the body's ability to expel salt from the bloodstream, prompting scientists to investigate its potential cardiovascular advantages.

 

Professor Henning Bundgaard from Copenhagen University Hospital explains that historically, humans thrived on potassium-rich, sodium-poor diets. Modern diets are often high in processed foods, resulting in a significant shift in the sodium-potassium balance from 10:1 to 1:2.

 

Low potassium levels are linked to increased risks of arrhythmias, heart failure, and mortality. Bundgaard's study aimed to evaluate the impact of increased potassium intake on patients. The trial included 1,200 Danish heart patients with implantable cardioverter defibrillators (ICDs). Half received dietary guidance to raise their potassium intake through foods like white beets, cabbage, and spinach.

 

The results, showcased at the European Society of Cardiology congress in Madrid, revealed a 24% reduction in the risk of heart conditions, related hospitalisations, or death associated with higher blood potassium levels. This finding suggests that boosting dietary potassium could benefit both heart patients and the general population.

 

Dietitian Dr. Carrie Ruxton highlights the importance of increasing potassium intake alongside reducing salt. She points out that the European Food Safety Authority has identified potassium deficiency as a major dietary concern. In the UK, a

significant portion of teenagers and adults are at risk of potassium deficiency, impacting blood pressure and muscle function.

 

To address this, individuals are encouraged to consume more fruits, vegetables, and fish. Key sources of potassium include spinach, lima beans, baked potatoes, yoghurt, bananas, and tuna. Fruit juices are also rich in potassium, offering an easy way to boost intake.

 

Dr. Sonya Babu-Narayan, from the British Heart Foundation, notes the positive outcomes of the Danish trial. Increased potassium intake resulted in better patient outcomes and reduced the likelihood of needing shocks from ICDs. However, she cautions against using supplements without medical supervision, as excessive potassium can be harmful, potentially leading to cardiac arrest.

 

Overall, the findings emphasize the vital role of potassium in maintaining heart health. By incorporating more potassium-rich foods into their diets, individuals can take proactive steps toward lowering the risk of heart-related issues and improving overall well-being. This research underscores the need for a balanced diet that prioritizes natural sources of essential nutrients.

 

 

 

  From an article in The Gaurdian

Be very careful with your potassium intake, especially if considering supplementing.  Have a blood test to see what your potassium level is already. 

 

Something you should do anyway, to find any deficiencies, especially before any supplementing.  As they may do more harm than good, especially if already having any health issues (kidney, liver), or taking any meds.

 

Ms Google may help enforce my above thoughts ...

 

High sodium and low potassium levels can cause high blood pressure, which caan lead to cardiovascular disease. It's all about balance, so rather than taking artficial potassium supplements, reduce sodium and eat as much of a (potassium rich) DASH diet as you can: 

 

https://www.nhlbi.nih.gov/education/dash-eating-plan

 

While we're on the subject of diet, it's important to cut down on the booze as you get older too - alcohol in excess lowers potassium, raises blood pressure, and puts a strain on your cardiovascular system. As we know, it's easy to overdo the good life in Thailand, so counting drinks is a good way to keep things under control: 

 

https://www.mayoclinic.org/symptoms/low-potassium/basics/causes/sym-20050632

 

https://drinkcontrolapp.com/index.htm

 

 

Everything in moderation....including moderation......OW

I eat a lot of bananas, mostly small dried ones, but banana milkshake with the large ones is a winner a few times a week