Fruits, vegetables, legumes: these foods rich in potassium may well be the best allies in our hearts. A vast international scientific study reveals that a higher consumption of potassium is associated with a significant drop in the risk of stroke (stroke), and probably also cardiovascular diseases (MCV) in the broad sense.
A study that weighs heavy
Led by a team of Italian and British researchers (University of Naples, University of Warwick), this meta-analysis has looked into data from 247,510 adults followed for 5 to 19 years, from 11 major epidemiological studies. Objective: to assess whether a high potassium intake in the daily diet effectively decreases the risk of serious vascular diseases such as stroke or infarction.
And the results are talking: Increase your daily potassium intake by only 1.6 g (i.e. 42 mmol) is associated with a 21 % reduction in the risk of stroke. An impressive figure that confirms nutritional recommendations in favor of a more vegetable and less processed diet.
How does potassium act?
Potassium is an essential mineral, known for regulate blood pressure. It acts in particular by counterbalancing the effects of sodium (salt), the excess of which is strongly linked to high blood pressure, the first risk factor for stroke.
But the researchers go further: the protective effect of potassium seems to exceed the simple reduction in blood pressure. Other mechanisms could be at stake, such as a Anti-inflammatory actiona Reduction of oxidative stress or a Better health of arterial walls.
A positive trend also for heart disease
If the effect of potassium on cerebral vascular accidents is clearly established, the results concerning coronary diseases (infarction, angina) and global cardiovascular diseases are more nuanced. A downward trend in risk is observed, but it only becomes statistically significant when excluding certain studies with biases or atypical results.
Concretely, Consuming 1.3 to 1.4 g of potassium more per day could decrease the risk of 7 % heart disease and total cardiovascular disease by 26 %. Promising results, which however deserve to be confirmed by additional studies.
Where do we find potassium?
Potassium is naturally present in many foods, in particular:
- Fruits: bananas, apricots, melons, oranges
- Vegetables: spinach, squash, potatoes, broccoli
- Legumes: lenses, white beans, chickpeas
- Dried fruits: almonds, nuts, dates
Conversely, ultra-transformed foods, rich in salt and nutrients, bring very little. It is therefore a public health issue: Promote a natural diet, rich in plants, to protect the hearts of French.
Study authors call for Review eating habitsnot with supplements or supplements, but emphasizing a balanced and varied diet.
According to them, A potassium -rich diet could avoid up to 1.1 million deaths per stupid year in the world. A conclusion that joins the most classic nutritional recommendations … but too often ignored.
To remember:
- +1.6 g of potassium per day = –21 % risk of stroke
- Beneficial effects also on the heart, especially if the consumption of salt is high
- Priority to fruits, vegetables, legumes and fresh products
Photo credit: DR
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