Experts Say Potassium Can Reduce Stroke Risk by 20% and Heart Disease by 24%

Islamabad: Health experts have highlighted the critical role of potassium in reducing the risk of stroke and heart disease. According to specialists, potassium deficiency affects millions worldwide, often without their knowledge, and can significantly impact long-term health.

Researchers warn that low potassium levels can trigger subtle warning signs such as mood swings, dizziness, and constipation. Professor John Young of Teesside University, England, noted that potassium deficiency is common due to poor diets high in processed foods and salt, coupled with limited public awareness. Potassium plays essential roles in the body, including regulating nerve signals, supporting muscle contraction, and maintaining a regular heartbeat.

Potassium also helps control blood pressure by counteracting the effects of sodium and assisting the body in excreting excess salt, which is why adequate potassium intake is linked to lower risks of heart attacks and strokes. Professor Young explained that mild deficiency may cause symptoms such as muscle cramps (especially in fingers), irritability, mental stress, headaches, and constipation. Severe deficiency can lead to more serious effects, including confusion, depression, irregular heartbeats, digestive problems, and difficulty breathing.

According to the UK National Health Service (NHS) and the World Health Organization (WHO), adults should consume about 3,500 mg of potassium daily. However, the National Diet and Nutrition Survey shows that roughly 10% of men and 24% of women fail to meet this requirement, with one-third of young adults also showing inadequate intake.

A 2024 study found that increasing dietary potassium reduced hospitalizations or death from heart disease by up to 24%, while a 2016 review indicated that potassium-rich diets can lower stroke risk by around 20%.

Experts recommend simple dietary changes to boost potassium intake, such as reducing salt, using low-sodium potassium chloride salt, and incorporating potassium-rich foods. While bananas are a well-known source, other foods are often richer in potassium: boiled potatoes with skin (≈600 mg), raw spinach (≈450 mg), lima beans, yogurt, fruit juices, and tuna. Professor Young noted that in some cases, multivitamin supplements may be necessary to achieve the recommended potassium levels.