When we think about heart health most of us think about low sodium diets and exercise, both very valid topics but something that we don’t generally think about (unless we have muscle cramps or a heart condition) is potassium.
When we talk about heart health, high blood pressure also known as hypertension, is something frequently mentioned. Not realizing blood pressure is high at times can quickly lead to heart attacks and strokes. Too much sodium can cause high blood pressure and the flipside of that is potassium, which can help lower our blood pressure.
Potassium is a mineral that our bodies need to balance heartbeat and proper function of the muscles and nerves. Our heart is made up of muscles that pump blood throughout the body and provide us with many things including oxygen, so you can imagine how important the health of your heart is!
So, what can we do? First, start by consulting your doctor, especially if you already have high blood pressure or other health concerns. Under normal conditions, one of the best ways to get potassium is through food we eat. The current average diet contains about twice as much sodium as potassium, because of salt hidden in processed or prepared foods, not to mention the lack of potassium in those foods, it can be confusing on how to get needed potassium. That made me wonder too and I started searching, I found an article through Harvard that talked about research showing a “combination” diet that included 8.5 servings of fruits and vegetables plus low-fat dairy products and a reduction of sugar and red meat noticeably lowered blood pressure!
We can cut back on premade high sodium foods and learn ways to prepare food at home high in potassium and other heart healthy nutrients.
Some foods rich in potassium are bananas, chickpeas, potatoes and lots more!
Remember, clear major dietary changes with your doctor first and reach out to your local EFNEP educator for more info on heart healthy options!
A great example of a recipe that includes 193mg of potassium per serving is banana pancakes!
Let us know in the comments how you plan to be heart healthy during February!
