This Affordable Mineral Can Greatly Reduce Your Chances of Having a Stroke

According to the American Heart Association, stroke ranks as the third leading cause of death among American women. Each year in the United States, approximately 795,000 people experience a stroke. Due to women's longer life expectancy compared to men, their likelihood of suffering from a stroke is heightened.

However, amidst this concerning information, there is a positive aspect as women, in particular, can gain advantages from a simple dietary adjustment. Many individuals, both women, and men, do not meet the recommended levels of potassium essential for vital bodily functions, including heart and muscle function.

Researchers at Albert Einstein College of Medicine in New York unveiled the extensive benefits of a diet rich in potassium in a recent study. Potassium is readily available in common foods, so obtaining an adequate intake is not difficult. There is no need to consume peculiar or exotic items; the key is knowing what to eat and ensuring you do so consistently.

Overview: Insufficient Potassium Intake Increases Stroke Risk

A study conducted in 2014¹ monitored 90,137 postmenopausal women aged 50-79 over an 11-year period. Excluding women with a history of stroke, the researchers collected data on participants' dietary habits and lifestyle choices. Notably, the study discovered that women who consumed higher levels of potassium significantly reduced their risk of stroke.

While previous research has associated elevated potassium levels with lower blood pressure, which can help prevent strokes, this large-scale study indicated that potassium directly diminishes the risk of stroke. Dr. Sylvia Wassertheil-Smoller, the lead author of the study, highlighted, "We believe the positive effects operate through mechanisms beyond blood pressure effects."

Women following potassium-rich diets saw a 12% decrease in overall stroke risk and a 16% reduction in the risk of ischemic stroke.

Furthermore, among women without hypertension, those with high potassium levels lowered their risk of all types of strokes by 21% and ischemic stroke by 27%.

"The average daily potassium intake from food in the study was 2,611 mg," Dr. Wassertheil-Smoller pointed out. "This falls below the recommended daily amount of 4,700 mg set by the Department of Agriculture and even the lower recommendation of 3,600 mg by the World Health Organization."

It should not be assumed that these findings exclusively apply to women. It is highly probable that men can also reduce their stroke risk by adopting a potassium-rich diet.

Overview: Key Findings

In my opinion, the study presents two crucial findings.

A primary focus should be on preventing and managing high blood pressure to avoid the potential of a life-threatening stroke. High blood pressure stands as the leading cause of strokes, with approximately three out of four stroke victims in America having high blood pressure².

In alignment with this, women with hypertension in the study who consumed higher potassium levels did not exhibit a reduced stroke risk.

The study emphasizes that a high potassium intake is most beneficial for women before hypertension develops. Researchers suggest that dietary potassium can help prevent arterial stiffness (arteriosclerosis), which elevates the risk of blood clots and strokes³.

Secondly, the study confirms that a potassium-rich diet serves as a protective measure against strokes – particularly the ischemic type. Fortunately, integrating potassium-rich foods into your diet is simple because they are flavorful and widely available!

Twelve potassium-rich foods:

1. Bananas
2. Oranges
3. Yogurt
4. Leafy green vegetables
5. Beans
6. Winter squash
7. Halibut
8. Chicken
9. Salmon
10. Pistachios
11. Milk
12. Broccoli

A three-ounce portion of chicken breast provides 220 mg of potassium. A standard banana contains 422 mg of potassium, while an orange contains 237 mg. Achieving a daily intake of 4,700 mg requires effort.

Comparatively, a serving of spinach is rich in potassium at 1,897 mg, but the serving size is substantial, which may be challenging to consume regularly.

While it is encouraging that many common foods are excellent sources of potassium, meeting the recommended daily intake is demanding, requiring commitment from individuals.