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Women's Heart Health

Potassium-Rich Diet, Improving Women’s Heart Health

In light of the numerous studies conducted on the benefits of a potassium-rich diet – the people who consume potassium-rich food tend to grow healthier than those who do not consume as much potassium. Researchers say that eating food rich in potassium can bring drastic improvements in your overall heart health. Foods including bananas, potatoes, spinach, and beans are super beneficial as they contain this mineral in higher amounts. The key to maintaining good heart health is eating fruits and vegetables as frequently as you can. 

The leading cause of cardiovascular diseases is increasing amounts of sodium in your body. Excessive sodium causes fluid retention, which can lead to blood pressure problems, heightening the risk of heart diseases. The best way to combat this problem is by keeping your sodium levels in check. There are multiple ways to control your sodium levels and overcome sodium excessiveness. Cutting down on salt in half and increasing potassium intake are the most effective ones, which is why potassium-rich foods are also known as the best diet for a healthy heart.

Greater Impact on Females. Experts’ Opinions about Potassium-Rich Diet

According to several studies, potassium tends to impact women’s health more than a man’s – however, this does not mean that men can not benefit from a potassium-rich diet. It only means that women are more receptive to potassium than men. According to a study published in European Heart Journal; women can exponentially improve their overall health just by consuming foods that are rich in potassium.

In another large-scale study performed on 25,000 participants that included 59 men and 58 women, researchers took urine samples from participants to check mineral levels. The study revealed a negative correlation between systolic blood pressure and potassium. With the rise in the amount of potassium in women, systolic blood pressure decreased; women with the highest sodium intake showed this effect more than others. 

The study concluded with the fact that 1 gram of increase in potassium resulted in 2.4 mm/Hg lower systolic blood pressure, indicating that potassium can control your blood pressure, thereby protecting you from heart diseases. 

Potassium-Rich Foods List

According to experts, the natural way to increase potassium in your diet is by eating more vegetables, fruits, and other healthy food sources. Here is a list of all those foods that you can eat to increase the levels of potassium in your body: 

  • Potatoes 
  • Leafy greens 
  • Tomatoes 
  • Yogurt
  • Spinach 
  • Beans 
  • Bananas
  • Pumpkins
  • Zucchini
  • Sweet potatoes
  • Cucumbers
  • Peas

You can either get them fresh or you can also stock up on frozen foods. Although fresh fruits and vegetables are healthier than frozen ones, they are still full of nutrients and can keep you healthy. You can also store those fruits which are turning bad, by chopping them into smaller pieces and storing them 

Another great alternative for potassium-rich fruits and vegetables is potassium-rich juices. 

  • Orange juice
  • Grapefruit
  • Apricot juice
  • Tomato juice
  • Prune juice

Low fat or fat-free dairy products such as milk and yogurt are also a good choice as they are full of potassium as well as other essential nutrients. 
But if you are in the mood for something other than greens and white, fish can be the best option to add novelty in your diet routine: 

  • Rockfish 
  • Tuna 
  • Halibut 
  • Trout 
  • Cod

What is the ketogenic diet and how it is related to potassium?

With its rising popularity, the ketogenic diet is becoming another popular lifestyle that people are acquiring. It may be a strict diet routine that is hard to understand and adapt to, but people are still trying to follow it because of its effectiveness. Usually known as the keto diet, it is essentially a diet that involves zero or little amount of carbs. The idea behind the keto diet is to force your body to cut down excessive fat and use it as an energy source.

Potassium’s role in the keto diet

If you are someone who has just started following a ketogenic diet, you might be feeling weak. This happens with all beginners within a few days of their diet routine. They go through a major energy drain which is commonly known as keto flu

Keto flu occurs when your body starts experiencing carb withdrawal. Electrolyte imbalance is another reason your body succumbs to keto flu and this imbalance happens when all the carbs, which hold a huge amount of water in them, start decreasing and causes your body to lose a lot of water as a result. A ketogenic diet causes your body to flush out water and sodium which leads to parallel loss of potassium as well. 

This is where potassium comes to the rescue. It works as a remedy for the keto flu by maintaining good fluid balance and overcoming the loss of potassium induced by sodium loss. If you experience weakness, constipation, skin problems, muscular cramps, and irritability -indicating potassium deficiency, you must increase your potassium intake while being on a keto diet. The keto-friendly food that you can eat to restore your potassium levels are as follows:

  • Asparagus 
  • Spinach
  • Chicken breast
  • Beef
  • Avocado
  • Salmon
  • Broccoli


Potassium is a good source to keep your sodium levels in check and keep your heart in good health. When you are on a keto diet, adding potassium-rich food to your diet that is also keto friendly can prevent you from keto flu so that you can reap the full benefits of keto for a healthier and fitter life.  

– Disclaimer –
This blog is for informational & educational purposes only, and does not intend to substitute any professional medical advice or consultation. For any health related concerns, please consult with your physician, or call 911.

Medically Reviewed

Last reviewed by Dr. Syra Hanif, M.D. on 09/05/2022

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  • About The Author

    Dr. Syra Hanif M.D.

    Board Certified Primary Care Physician

Dr. Syra Hanif is a board-certified Primary Care Physician (PCP) dedicated to providing compassionate, patient-centered healthcare.

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