Diet is an important part of cardiovascular protection. Among them, the point of "eating less salt" has been deeply rooted in the hearts of the people. But there is another thing that many people overlook, and that is "replenishing some potassium".

Why is potassium important for cardiovascular health? What to eat for potassium supplementation?

Supplementing with potassium is very friendly to the cardiovascular system

Potassium is one of the key nutrients for the proper functioning of the body. The World Health Organization has strongly recommended increasing dietary potassium intake to reduce the risk of hypertension, stroke and coronary heart disease in adults.

According to an article published in the European Heart Journal, there is ample evidence that the association between excessive sodium intake and increased risk of cardiovascular disease can be changed by "increasing potassium intake".

《英國醫學雜誌》發表的一項研究囊括了歐洲、美洲和東南亞地區的21項臨床試驗數據，樣本量達3萬人。結果表明，用鉀鹽代替食用鹽，能有效降低高血壓風險；此外，心臟病、中風、全因死亡風險皆降低了11%。

How does potassium protect the cardiovascular system?

Reduces lipid deposition

Potassium helps to reduce the attachment of lipids to the inner wall of blood vessels, preventing damage and hardening of blood vessels.

Regulates the heartbeat

The normal beating of the heart and the normal contraction of muscles depend on the synergistic action of potassium and sodium plasma. In addition, potassium is also responsible for controlling bone and muscle activity and preventing myocardial abnormalities in the body.

Assists in lowering blood pressure

Potassium promotes the excretion of sodium from the urine and inhibits the renin-angiotensin system, thereby reducing vascular pressure. This system is an important fluid regulatory system in the human body, and overactivation is one of the causes of high blood pressure.

Category 5 people especially need potassium supplementation

1. Those with excessive blood pressure

Doctors often recommend potassium supplementation for people with high blood pressure because, contrary to sodium's blood pressure-raising effect, potassium helps the body flush out excess sodium and lowers blood pressure.

2. People who are prone to gain weight as soon as they eat

A diet high in sodium promotes water retention and rapid weight gain, while potassium helps flush out excess water from the body.

3. People who are prone to diarrhea

People with poor digestion and frequent diarrhea excrete too much potassium and need to make up for it in their diet.

4. People who sweat a lot

Potassium is lost with sweat. People who sweat too much need to pay attention to potassium supplementation in time.

5. Some patients with chronic diseases

In addition to calcium supplementation, patients with osteoporosis should also pay attention to potassium supplementation and eat less sodium, otherwise urinary calcium loss may increase. Diabetic patients excrete more potassium from the body because of polyuria. Patients with heart failure are also prone to potassium loss because they need to take diuretics. These people should pay attention to potassium supplementation.

The "potassium pyramid" recommended by nutrition experts

The potassium in the body comes mainly from food. According to the Dietary Reference Intakes for Chinese Residents (3600), the appropriate intake of potassium for healthy people is 0 mg/day, and if chronic diseases are to be prevented, the intake can be 0 mg/day.

Here is a "pyramid" of dietary potassium supplementation.

Bottom: Fresh fruits and vegetables

The potassium content of vegetables and fruits is usually 100~0 mg/0 g, coupled with a large daily intake, so it is the most important food source of potassium.

The potassium content of mushrooms is outstanding, such as mushrooms and bisporus mushrooms. Tender beans are also high in potassium, such as edamame, broad beans, young peas, and carob.

Leafy vegetables with dark green colors, such as kale, kale, amaranth, water spinach, lettuce leaves, etc., have a relatively high potassium content, around 100 mg/0 g.

Individual light-colored vegetables, such as bamboo shoots, water chestnuts, lotus roots, etc., can also reach 100 mg/0 g.

Bananas, papayas, oranges, apricots, cantaloupe, melons, cherry blossoms, diced willows, pomegranates, watermelons, peaches, grapefruits, grapes, etc. are also effective.

The second layer: milk

100 ml of milk contains 0 mg of potassium, and half a pound of milk can provide 0 mg of potassium, which is equivalent to 0.0% of the daily reference value for adults. Yogurt has a potassium content of 0 mg/0 g and is preferred by lactose intolerant people.

Third layer: legumes and whole grains

In absolute terms, legumes are the group with the highest potassium content of all foods. For example, soybeans contain 100 mg/0 g of potassium, kidney beans 0 mg/0 g, and dried broad beans 0 mg/0 g.

Whole grains such as oats, barley, quinoa, and buckwheat are also high in potassium, all above 100 mg/0 g.

Adding whole grains and beans to rice or porridge can not only help replenish potassium, but also increase the intake of B vitamins and minerals such as calcium and magnesium.

Fourth layer: potatoes

Potatoes are also rich in potassium. Among them, potatoes and taro have a potassium content of more than 100 mg/0 g, and yam is around 0 mg/0 g.

Fifth layer: meat and eggs

All animal cells contain potassium, but you can't eat too much meat, so it's not practical to rely on meat to supplement potassium. Eggs are not low in potassium, but most people consume less potassium per day and do not have a high potential for potassium supplementation.

Keep a potassium recipe away

Eat one pound of vegetables and half a pound of fruits every day, including one or two high-potassium vegetables as much as possible, and often eat fruits with high potassium nutrient density.

Drink at least 300 grams of plain milk or yogurt per day.

150/0~0/0 of the staple food is replaced with legumes and whole grains, and the daily intake is best to reach 0~0 grams.

Consume 100~0 grams of potatoes per day.

All kinds of meat are eaten in rotation, with a daily intake of 150~0 grams and an egg per day.

Patients with high blood pressure can appropriately increase the intake of vegetables, fruits and grains, and replace ordinary salt with low sodium and high potassium salt.

(People's Daily WeChat official account)