A simple mineral may help protect your heart—new study shows promising results
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Disclaimer: The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or before making any changes to your health regimen.
We all know the importance of a healthy diet, especially as we age.
But a new international study is highlighting just how much one key nutrient can impact heart health—particularly for those already at higher risk.
While many of us try to eat well, we may still be falling short on something vital.
The good news? A few common foods could make a real difference.
Researchers are now suggesting that adding more of this mineral to your meals could be a surprisingly easy way to support your heart.
New research points to a heart helper hiding in your grocery cart
A team from Copenhagen University Hospital followed 1,200 adults, average age 62, all of whom had implantable cardioverter-defibrillators (ICDs) due to a high risk of dangerous heart rhythm problems.
The participants were split into two groups: one received standard care, while the other received a combination of potassium-boosting treatments—such as a special medication or supplement—along with dietary guidance.
The results were notable: those in the potassium-support group saw a 6.5% lower rate of serious events, including sudden heart rhythm issues, unexpected hospitalizations, or death.
Better still, the group didn’t experience any additional problems related to potassium levels being too high or too low, a common concern among older adults and those with heart or kidney conditions.
Also read: 6 frozen foods that can help lower your blood pressure, according to experts
Why this mineral matters more than you might think
Potassium plays a vital role in regulating heartbeat, blood pressure, and overall muscle and nerve function.
It’s long been known that low potassium levels can increase the risk of arrhythmias, or irregular heartbeats.
This new research reinforces the idea that maintaining potassium levels in the upper-normal range can provide protective benefits for people with heart disease.
“There is some evidence from observational studies to suggest that low plasma potassium levels are associated with an increased risk of dangerous alterations in heart rhythms,” said Dr. Christian Jons, who presented the study’s findings.
“Potassium levels in the upper normal level have protective effects.”
Also read: The truth about cucumbers: Are they actually healthy?
The easiest way to increase potassium? Food, not pills
Fortunately, potassium-rich foods are easy to find and add to your diet—no prescription needed.
Common grocery staples are full of this heart-healthy nutrient:
Other tasty sources include oranges, cantaloupe, mushrooms, and fish like salmon.
By adding just one or two of these to your daily meals, you can start increasing your potassium intake naturally.
Also read: Is falafel really as healthy as it seems?
A word of caution for some people
While potassium is essential, it’s not safe to increase it blindly—especially for people with kidney disease or those taking certain medications for high blood pressure or fluid retention.
These conditions may make it harder for the body to eliminate extra potassium, which can be dangerous.
Doctors recommend checking in with your healthcare provider before starting potassium supplements or drastically changing your diet, especially if you already have heart or kidney concerns.
Also read: Could this simple diet trick lower your blood pressure—even if you have diabetes?
Are Americans getting enough potassium?
Surprisingly, most Americans aren’t.
The recommended daily intake is about 2,600 mg for women and 3,400 mg for men, but studies show that the typical American diet falls short.
That’s partly due to a reliance on processed foods, which are often low in potassium and high in sodium.
Simple swaps—like eating a banana with breakfast or adding spinach to pasta—can go a long way.
These choices not only support heart health but may also help with blood pressure, muscle strength, and energy levels.
Also read: A simple change that could lower your stroke risk by 14%—here’s what researchers found!
What this study means for older adults
If you’re over 60 and managing a heart condition, this research suggests there may be a safe, affordable way to reduce your risk of complications.
Though the study focused on people with ICDs, experts believe the benefits likely extend to anyone interested in strengthening their heart through better nutrition.
Senior author Dr. Henning Bundgaard emphasized that the improvements were consistent across different types of heart disease and regardless of how potassium levels were increased.
Read next: A new blood pressure breakthrough? What this promising medication could mean for you
Have you tried making any simple changes to support your heart health? Do you have a favorite go-to food that helps you feel energized? What tips or recipes do you use to keep healthy eating both easy and enjoyable? And if you knew adjusting your diet could lower your risk of heart problems, would you give it a try?
Share your thoughts in the comments—we’d love to hear how you’re keeping your heart strong!
We all know the importance of a healthy diet, especially as we age.
But a new international study is highlighting just how much one key nutrient can impact heart health—particularly for those already at higher risk.
While many of us try to eat well, we may still be falling short on something vital.
The good news? A few common foods could make a real difference.
Researchers are now suggesting that adding more of this mineral to your meals could be a surprisingly easy way to support your heart.
Simple dietary changes can play a powerful role in supporting heart health, especially for older adults looking to stay well. Image Source: Pexels / Photo By: Kaboompics.com.
New research points to a heart helper hiding in your grocery cart
A team from Copenhagen University Hospital followed 1,200 adults, average age 62, all of whom had implantable cardioverter-defibrillators (ICDs) due to a high risk of dangerous heart rhythm problems.
The participants were split into two groups: one received standard care, while the other received a combination of potassium-boosting treatments—such as a special medication or supplement—along with dietary guidance.
The results were notable: those in the potassium-support group saw a 6.5% lower rate of serious events, including sudden heart rhythm issues, unexpected hospitalizations, or death.
Better still, the group didn’t experience any additional problems related to potassium levels being too high or too low, a common concern among older adults and those with heart or kidney conditions.
Also read: 6 frozen foods that can help lower your blood pressure, according to experts
Why this mineral matters more than you might think
Potassium plays a vital role in regulating heartbeat, blood pressure, and overall muscle and nerve function.
It’s long been known that low potassium levels can increase the risk of arrhythmias, or irregular heartbeats.
This new research reinforces the idea that maintaining potassium levels in the upper-normal range can provide protective benefits for people with heart disease.
“There is some evidence from observational studies to suggest that low plasma potassium levels are associated with an increased risk of dangerous alterations in heart rhythms,” said Dr. Christian Jons, who presented the study’s findings.
“Potassium levels in the upper normal level have protective effects.”
Also read: The truth about cucumbers: Are they actually healthy?
The easiest way to increase potassium? Food, not pills
Fortunately, potassium-rich foods are easy to find and add to your diet—no prescription needed.
Common grocery staples are full of this heart-healthy nutrient:
- Bananas (about 420 mg per fruit)
- Sweet potatoes (540 mg per medium baked potato)
- Spinach (840 mg per cooked cup)
- Avocados (around 350 mg per half avocado)
- Beans and lentils (300–400 mg per half cup)
- Plain yogurt (up to 570 mg per cup)
- Tomato products (up to 900 mg per cup of juice or sauce)
Other tasty sources include oranges, cantaloupe, mushrooms, and fish like salmon.
By adding just one or two of these to your daily meals, you can start increasing your potassium intake naturally.
Also read: Is falafel really as healthy as it seems?
A word of caution for some people
While potassium is essential, it’s not safe to increase it blindly—especially for people with kidney disease or those taking certain medications for high blood pressure or fluid retention.
These conditions may make it harder for the body to eliminate extra potassium, which can be dangerous.
Doctors recommend checking in with your healthcare provider before starting potassium supplements or drastically changing your diet, especially if you already have heart or kidney concerns.
Also read: Could this simple diet trick lower your blood pressure—even if you have diabetes?
Are Americans getting enough potassium?
Surprisingly, most Americans aren’t.
The recommended daily intake is about 2,600 mg for women and 3,400 mg for men, but studies show that the typical American diet falls short.
That’s partly due to a reliance on processed foods, which are often low in potassium and high in sodium.
Simple swaps—like eating a banana with breakfast or adding spinach to pasta—can go a long way.
These choices not only support heart health but may also help with blood pressure, muscle strength, and energy levels.
Also read: A simple change that could lower your stroke risk by 14%—here’s what researchers found!
What this study means for older adults
If you’re over 60 and managing a heart condition, this research suggests there may be a safe, affordable way to reduce your risk of complications.
Though the study focused on people with ICDs, experts believe the benefits likely extend to anyone interested in strengthening their heart through better nutrition.
Senior author Dr. Henning Bundgaard emphasized that the improvements were consistent across different types of heart disease and regardless of how potassium levels were increased.
Read next: A new blood pressure breakthrough? What this promising medication could mean for you
Have you tried making any simple changes to support your heart health? Do you have a favorite go-to food that helps you feel energized? What tips or recipes do you use to keep healthy eating both easy and enjoyable? And if you knew adjusting your diet could lower your risk of heart problems, would you give it a try?
Share your thoughts in the comments—we’d love to hear how you’re keeping your heart strong!
