Potatoes often get a bad wrap these
days. Some people shy away from
potatoes because they are white and think therefore they are bad for you. That is not the case at all. Actually potatoes, white and sweet, are
loaded with an important mineral that has been shown to prevent strokes! (Stroke is the 3rd leading cause
of death in the nation) Yes potatoes
are very high in the mineral Potassium.
A recent study in the Journal of Hypertension showed that men and women
who consumed the most potassium had a 20 percent lower risk of stroke than
those who consumed the least amount.
What exactly is Potassium?
Well Potassium is a mineral that helps keep the body in equilibrium. It works with Sodium to help keep the
body in electrolyte balance.
How does
this affect strokes? Potassium
acts to dull the rise of blood pressure in response to excess intake of
sodium. (Average Americans ages 2
and up consume 3,436 mg sodium daily; this is over 1,000 more than the
recommended 2400 mg). An added
plus, a diet rich in potassium has also been shown to decrease cholesterol. So how much potassium do I need? The USDA set an adequate intake of
potassium at 4,700 mg for men and women 18 and over. How much is this?
Well, a glass of orange juice, ¼ cup raisins, and a baked potato adds up
to 1600 mg. What other foods are
high in potassium. This includes
tomatoes, avocados, fresh fruits, orange juice, dried fruits, spinach, beans
and peas. Getting in extra
potassium in your diet is great, but don’t reach for a supplement just
yet. Potassium also helps the
heart beat, so unless you have a condition and your Dr. recommends a
supplement, avoid it! Potassium
intake should only be increased in dietary form. Elevated blood levels can be toxic and may cause irregular
heart beat and even heart attack.
Estelle L. Benoit, RD, LDN
Source: www.realage.com, www.cdc.gov,
www.webmd.com