5. The Proof: The Salt Substitute Study
This clever formula does two things at once: it helps people lower their sodium intake while simultaneously boosting their potassium intake. The effects were synergistic and powerful. After a follow-up period of about five years, the group using the salt substitute had a 14% lower incidence of another stroke compared to the group using regular salt. Even more strikingly, when looking specifically at hemorrhagic strokes—the type most strongly influenced by high blood pressure—the salt substitute group had a remarkable 33% reduction in risk.
6. Your Potassium-Rich Food Guide
So, how can you get that target of 3,500+ milligrams of potassium per day? The best and safest way is to focus on your diet. Loading up on potassium pills is not the answer and can be risky for some individuals. Potassium-rich foods, on the other hand, are packed with other essential nutrients, fiber, and antioxidants that provide a whole host of additional health benefits.
Here are some excellent sources to prioritize:
- Leafy Greens: Spinach and Swiss chard are potassium powerhouses.
- Root Vegetables: Sweet potatoes and white potatoes (with the skin on) are fantastic sources.
- Fruits: While bananas are famous for potassium (one medium banana has about 450 mg), other fruits like avocados, oranges, and cantaloupe are also excellent.
- Legumes: Beans, lentils, and edamame are packed with potassium.
- Fish: Salmon and tuna are good sources.
- Dairy: Yogurt and milk contain a good amount of potassium.
Scientists have even designed an entire eating plan around this principle called the DASH diet (Dietary Approaches to Stop Hypertension). It emphasizes these potassium-rich foods, and studies have shown that people who adhere closely to the DASH diet have a 12% lower risk of stroke.
