The research, leaded by the Department of Clinical and Experimental Medicine of the University of Naples (Italy), has identified 11 studies that included the following factors: adult population, evaluation of reference intake of potassium, assessment of vascular events and followed for at least 4 years.

Potassium to prevent heart disease and stroke

This apparent protective effect of potassium against cardiovascular disease was independent of other nutritional variables, including the intake of energy (calories) and levels of dietary fat, protein, fiber, calcium and magnesium. The authors agree that increasing potassium intake through more fruits and vegetables fits recommendations to prevent and manage heart disease and stroke. The sum of the 11 studies included 247,510 male and female participants who were followed up to 19 years, 7,066 strokes, 3,058 coronary heart disease events and 2,497 became total cardiovascular events. Potassium intake was assessed by 24-hour recall, food frequency questionnaire and measurement of potassium in urine. In the analysis, greater than 1,640 milligrams (1.64 g) of potassium daily intake was associated with a lower risk of stroke by 21% and a reduced tendency of risk of CHD and total cardiovascular disease. It was also noted that the effect was greater from potassium provisions of its ability to reduce blood pressure, indicating benefits in case of hypertension.

Once the protective potassium effect have been demostrated, it is advisable to pay more attention to the diet of older people, particularly if they live alone or have a disability that prevents them from eating enough food and vegetables in your daily diet. People that do not eat the recommended daily fruit and vegetable groups with the following conditions rations: renal dysfunction, cardiovascular disease, hypertension treated with diuretics.

Vegetebles rich in potassium to prevent cardiovascular disease

Knowing the estimated potassium content of various foods , allows adequate to get a diet rich in potassium combinations. The vegetables rich in potassium are:

  • Upper level (> 1000 mg / 100 g) dried apricots and peaches, prunes, wheat bran, white beans, chickpeas, soybeans and pistachios.
  • Very high (500-1000 mg / 100 g) dried fruit (dates, figs, raisins), nuts (walnuts, almonds, hazelnuts, pine nuts, sunflower seeds and sesame seeds), avocados, bran cereals, wheat germ , beans, quinoa, wheat germ, lentils, potatoes, coffee and cereal.
  • High (200-500 mg / 100 g) vegetables in general (spinach, tomatoes, broccoli, squash, beets, carrots, cauliflower, cabbage …), fruits (bananas, grapes, fruits of the forest -grosellas raspberries -, apricot, cherry, fig, melon, loquat, kiwi, oranges, mango), oatmeal, granola, beans, brown rice.

All these fruits and vegetables are part of the Mediterranean diet. In Spain you can get a healthy lifestyle to prevent heart disease:

  • You can lead a balanced diet thanks to the varied cuisine of the country,
  • You can make physical exercise according to your health, thanks to the fantastic weather in Spain and an incomparable natural environment,
  • Yo can check periodically your heart health through specialized cardiac units available at hospitals in Spain.