Potassium protects the heart: why bananas, avocados and potatoes are good for arteries

Bananas, avocados and potatoes contain a lot of potassium which is good for our heart: it has been discovered how potassium protects the arteries.

Potassium contained in bananas, potatoes or avocados protects the arteries reducing the risk of heart problems. The researchers were able to demonstrate the positive effects of potassium and published their results in the study entitled "Dietary potassium regulates vascular calcification and arterial stiffness" and published in the journal JCI Insight.

Vascular calcification

When we talk about vascular calcification we refer to the ossification of the vessels that brings the tissue of the vessels to be similar to the bone: in practice there are hardened calcareous deposits in the blood vessels that can lead to the onset of heart problems.

Potassium for the heart

Researchers tested the effects of a reduced potassium diet for the first time and in mice they observed an increase in arterial stiffness that can lead to heart problems in humans. But there is more. Scientists have also observed that, by increasing the levels of potassium, the calcifications tended to reduce and also the arterial stiffness was reduced: in short, potassium is effectively good for our heart, reducing the risk of atherosclerosis, for example, and it could be used in the future for the realization of specific treatments.

Conclusions

"The research has great potential – explains Paul Sanders, co-author of the study – because it demonstrates the benefits of an adequate potassium supplement in the diet to be able to prevent vascular calcification and the negative effects of a diet with little potassium".

But how much potassium? If you're wondering how much potassium these foods contain, here are some:

avocado – 975 mg per one

potatoes – 925 mg per one

banana – 425 mg per one

spinach – 420 mg per half cup

milk – 350 mg per cup

raisins – 270 mg for a quarter cup