Strokes and foods have something in common
by Dr. Alan Kadish
The old adage regarding your mom telling you to eat your veggies and beans is so true. This study by the American Heart Association just reinforces that correlation between higher potassium intake and your risk of a stroke.
There is a direct corrolation between the amount of potassium you eat and your blood pressure which is directly related to strokes.
When you consider potassium intake it comes from the foods we eat. It’s rare for someone to actually use a potassium supplement, unless they are taking a medication, typically a diuretic. And many of the supplements are upsetting to the gut so not a typical product or an option.
What foods are highest in amounts that most people would eat, as 100g = approximately 3 ounces: No Banana’s are not the number 1 choice……
What to eat….
has this excellent chart for your info along with other good and easy to read knowledege of foods.
#1: White Beans
Potassium in 100g 1 cup cooked (179g)
561mg (16% DV) 1004mg (29% DV)
Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of 15% DV per cup cooked.
#2: Dark Leafy Greens (Spinach)
Potassium in 100g 1 Cup (30g) 1 Cup Cooked (180g)
558mg (16% DV) 167mg (5% DV) 839mg (24% DV)
Other Greens High in Potassium (%DV per cup cooked): Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV).
#3: Baked Potatoes (With Skin)
Potassium in 100g Average Potato (173g)
535mg (15% DV) 926mg (26% DV)
Warning: Potatoes are high in simple carbohydrates and not recommended for people with diabetes. Sweet potatoes are actually better for regulation blood sugar, an average baked sweet potato with skin (114g) provides 542mg (15% DV) of potassium.
#4: Dried Apricots
Potassium in 100g 1/2 cup (65g)
1162mg (33% DV) 755mg (22% DV)
Other Dried Fruits High in Potassium (%DV per 1/2 cup): Peaches (22% DV), Prunes (20% DV), Raisins (18% DV).
Warning: Dried fruits are high in sugar.
#5: Baked Acorn Squash
Potassium in 100g 1 cup cubed (205g)
437mg (12% DV) 899mg (26% DV)
Other Squash High in Potassium (%DV per cup baked): Hubbard (21%), Butternut (17% DV), Zucchini (14% DV), Average Winter Squash (10% DV).
#6: Yogurt (Plain, Skim/Non-Fat)
Potassium in 100g 1 cup (245g)
255mg (7% DV) 625mg (18% DV)
Other Yogurt High in Potassium (%DV per cup): Whole-Fat (11% DV), Chocolate Yogurt (24% DV).
#7: Fish (Salmon)
Potassium in 100g 1 3oz fillet (85g)
628mg (18% DV) 534mg (15% DV)
Other Fish High in Potassium (%DV per 3oz fillet (85g)): Pompano (15% DV), Lingcod (14% DV), Halibut (13% DV), Yellowfin Tuna (13% DV), Anchovies (12% DV), Mackerel (10% DV), Herring (10% DV) and most other fish at an average of 10% DV.
Potassium in 100g Average Avocado (201g) 1/2 Cup Pureed (115g)
485mg (14% DV) 975mg (28% DV) 558mg (16% DV)
An average avocado provides 322 calories, half a cup pureed contains 184 calories. facts.
#9: Mushrooms (White)
Potassium in 100g 1 cup sliced (108g)
396mg (11% DV) 428mg (12% DV)
1 cup cooked sliced white mushrooms contain 28 calories.
Other mushrooms high in potassium (%DV per cup sliced): Portabella (9% DV), Brown or Crimini (9% DV), Enoki (7% DV), Shiitake (5% DV), Maitake (4% DV).
Potassium in 100g Average Banana (118g) 1 Cup Mashed (225g)
358mg (10% DV) 422mg (12% DV) 806mg (23% DV)
An average banana provides 105 calories, 1 cup mashed contains 200 calories.
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Meta-analysis of potassium intake and the risk of stroke
Journal of the American Heart Association, 11/04/2016
For this study, researchers played out a systematic review and meta–analysis of existing studies and evaluated the dose–response connection between potassium consumption and stroke risk. Overall, this dose–response meta–analysis affirms the inverse relationship between potassium consumption and stroke risk, with potassium consumption of 90 mmol (≈3500 mg)/day connected with the lowest risk of stroke. Methods and Results
- In this study researchers looked into the observational cohort studies tending to the connection between potassium consumption, and incidence or mortality of total stroke or stroke subtypes published through August 6, 2016.
- They carried out a meta–analysis of 16 cohort concentrates on in view of the relative risk (RR) of stroke comparing the highest versus lowest consumption categories.
- They additionally plotted a pooled dose–response curve of RR of stroke according to potassium consumption.
- Investigations were performed with and without adjustment for blood pressure.
- Relative to the lowest category of potassium consumption, the highest category of potassium consumption was connected with a 13% diminished risk of stroke (RR=0.87, 95% CI 0.80–0.94) in the blood pressure–adjusted examination.
- Summary RRs tended to diminishing when original estimates were unadjusted for blood pressure.
- Examination for stroke subtypes yielded comparable results.
- In the spline examination, the pooled RR was lowest at 90 mmol of potassium daily consumption (RRs=0.78, 95% CI 0.70–0.86) in blood pressure–adjusted investigation, and 0.67 (95% CI 0.57–0.78) in unadjusted examination.
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