Heart health: How to boost potassium intake
Published : 02 Nov 2017, 14:50
Potassium is an essential mineral that some people tend to lack. It is essential for the transmission of nerve impulses, as well as muscle contraction (particularly the heart) and good kidney function, and plays a role in fighting high blood pressure, a major risk factor for cardiovascular disease and stroke. World Stroke Day is October 29.
Potassium is naturally present in pulses, such as white beans, chickpeas and lentils, vegetables (chard, spinach, potatoes, cabbage, mushrooms), fruit (avocado, banana, apricots, citrus fruit, blackcurrants), and dried fruit and nuts (walnuts, almonds, pistachios, dates, figs).
It is also found in meat and fish, especially oily fish (salmon, sardines and mackerel), as well as chocolate and wholegrain cereals.
Only fats such as butter, crème fraiche, oil and margarine don't contain this mineral.
The top 10 most potassium-rich foods include lentils (810mg per 100g), dried dates (790mg), prunes (732mg), almonds (705mg), spinach (662mg), avocado (650mg), chestnuts (600mg), mushrooms (520mg), walnuts (450mg) and apricots (440mg).
Potassium, which helps prevent muscle cramps, is particularly beneficial for athletes to help counterbalance the production of lactic acid when muscles work hard. Chia seeds, for example, contain more potassium (407g/100g) than bananas (360g/100g) and can be particularly beneficial for the recovery phase.
Recent studies show that low dietary potassium can lead to calcified arteries and aortic stiffness.
- Most viewed
- Hillary Clinton out of politics, star of GOP midterm plan
- ‘A Quiet Place’ rules US box office
- US envoy: Trump leads on N. Korea as G7 ministers meet
- PM returns home from London
- 23 April Events
- 23 April Deaths
- 23 April Births
- Saudi women's fitness centre shut over 'indecent' video
- Teenage girl loses leg in Banani road accident
- Bollywood celebs protest to seek justice for rape victims
- 1st female BD photographer selected for Joop Swart Masterclass
- Queen tips Prince Charles to follow her as Commonwealth head
- Spread history and legacy of Mujibnagar govt: Muna Tasneem
- PM calls for Commonwealth’s comprehensive reform
- Amorous couples, sex workers whipped in Indonesia's Aceh
- PM exchanges greetings with British Queen
- 3 resident students of DU hall brought back
- Ostrich chicks, gold ornaments seized in Satkhira