DENVER – February is American Heart Month, and it’s a great time to think about how we can eat what we love in ways that are good for our cardiovascular health. The good news is that America’s favorite vegetable – potatoes – can be a part of a heart-healthy diet.
For cardiovascular health, the American Heart Association (AHA) recommends foods that are:
• Limited in fats – potatoes are naturally fat-free and cholesterol-free.
• Limited in sodium – potatoes are sodium-free, too!
• A source of naturally occurring beneficial nutrients – a 5.3 oz serving of potatoes has 15% of the daily value (DV) of potassium and 30% (DV) of vitamin C, provides 3 grams of plant-based protein, and has 2 grams (7% DV) of dietary fiber.
“Being heart-healthy doesn’t necessarily mean having to give up our favorite things,” said RJ Harvey, director of culinary at Potatoes USA BB #:162347 and a registered dietitian. “Potatoes are delicious, affordable and a crowd-favorite. They’re the perfect vehicle for people to take care of their hearts while also delivering flavor.”
This American Heart Month, the CDC is spotlighting high blood pressure as a leading risk factor for heart disease and stroke. Here again we’ve got good news for potato fans. Research suggests that diets rich in potassium and low in sodium reduce the risk of hypertension and stroke.
For example, a study published in the Journal of the American College of Cardiology found that adding 1,600 mg of potassium a day can lower stroke risk by 21%. A single serving of potatoes has 620 g of potassium, which is more than a medium-sized banana! In fact, skin-on potatoes rank highest for potassium content among the top 20 top-selling fruits and vegetables.
Accumulating evidence also suggests that increasing dietary potassium can negate some of the adverse effects of dietary sodium on blood pressure. Reducing sodium along with increasing potassium provides greater heart disease protection than intervention alone.
For the potato salad lovers out there, try this low-sodium, low-fat, low-cholesterol version – Garden Potato Salad. The secret to the dressing is the cottage cheese. As a bonus, the prep time is just 15 minutes!
