Eating more leafy greens and foods like bananas could potentially lower the risk of heart disease, irregular heartbeats, and even death by around 25%, according to a new study.
Foods high in potassium, including salmon, broccoli, and spinach, can assist the body in expelling excess salt, thereby reducing the chances of heart-related illnesses by about 24%. Researchers were interested in whether removing surplus sodium from the bloodstream—known to heighten cardiovascular disease risk—could lower those risks.
Overall, the study revealed that higher levels of potassium in the blood correlated with a significantly lower likelihood of heart events, hospitalizations, or even mortality from any cause.
Professor Henning Bundgaard from Copenhagen University Hospital, the study’s lead author, noted that “the human body evolved on a potassium-rich, sodium-poor diet,” back in the days when our diets mainly consisted of fruits and vegetables. He emphasized that the modern diet often consists of processed foods, which have led to an increase in sodium and a decrease in potassium. This shift has altered the potassium-to-sodium ratio dramatically from around 10:1 to 1:2.
Professor Bundgaard pointed out that potassium is crucial for heart function, and insufficient intake can elevate the risk of arrhythmias, heart failure, and even death. The study involved 1,200 patients fitted with implantable defibrillators; half of them followed a diet high in potassium and low in meat, which, although high in potassium, also contains sodium. Results were shared at the European Society of Cardiology Congress in Madrid, the largest heart conference globally.
He added, “If we take a broader perspective, we could say that increasing our potassium intake might benefit not just those with heart issues but all of us. Perhaps we should consider reducing sodium and boosting potassium in our diets.”
An earlier study published in the American Journal of Physiology-Renal Physiology found that a higher intake of potassium could also help reduce blood pressure. One of the authors, Anita Layton, remarked, “Our findings suggest that incorporating more potassium-rich foods into your diet, like bananas or broccoli, could positively affect blood pressure even more than simply cutting sodium.”
