Potassium Rich Foods Prevent Heart Disease — BIMC Hospital Bali

Potassium Rich Foods Prevent Heart Disease

Posted on : November 10, 2017


Spinach, coconut water, bananas and sweet potatoes are just some fruits and vegetables that are rich in potassium. A recent study suggests people should consider increasing their intake of such foods to protect themselves against heart disease.

Researchers have found that mice with low dietary potassium are more likely to experience vascular calcification, which is characteristic of atherosclerosis. This is a major risk factor for heart disease.

Increasing dietary potassium, however, was found to reduce vascular calcification in the rodents, suggesting that a diet rich in potassium could help to prevent heart disease.

Atherosclerosis is a key risk factor for heart disease. In atherosclerosis, deposits of fat, cholesterol, calcium, and other substances accumulate in the arteries, forming what is referred to as “plaque.” Plaque hardens over time, restricting blood flow to the heart.

Potassium is a mineral that is considered essential for the human body. It not only aids muscle contraction and nerve and cell function, but it also helps to regulate the heartbeat.

What foods are rich in potassium? There are a lot of potassium-rich foods to choose from to meet your daily requirement. This list includes some of the highest potassium-rich foods around and considers those that are abundant in Bali food shelves, from wet markets to grocery stores:

Avocado is one of our favorite potassium-rich foods. Overall, researchers found that people who ate avocados tended to have healthier diets overall, as well as an increased nutrient intake and a decreased likelihood of developing metabolic syndrome.

Grown in the highland cornucopia of Bedugal the common ingredient of Bok choy contains around 600 mg of potassium per cup and is low in calories and high in a plethora of vitamins and minerals.

Also grown in Bedugal, organic spinach is a potassium-loaded food and what’s more scientific research has shown spinach contains plant chloroplast glycoglycerolipids, which are believed to act as cancer-fighting agents.

Common Indonesian sweet potatoes are a potassium rich food that contain a higher density of nutrients than white potatoes. Sweet potatoes are also high in beta-carotene, vitamin C and vitamin B6.

Looking for more potassium-rich foods that are easy to find? In Bali potassium literally falls from the trees. Include coconut water as a beverage option that’s also high in electrolytes but not too high in sugar or calories.

Chomp down two refreshing watermelon wedges and you’ll get 641 mg of potassium. It’s also a great source of lycopene, a naturally occurring plant pigment that’s been linked to a reduced risk of certain cancers. Rather sip your nutrients? Cold-pressed watermelon juice is found in just about all restaurants in Bali.

Bananas are well known for being a key potassium source and ubiquitous on the island, from roadside vendors to grocery stores. We recommend bananas as a quick source of energy before a workout or a post-workout, nutrient-rich recovery food to help repair muscle and balance water retention.

Health-e reporting with sources: Everyday health; Prevention

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