In recent times, there have been increasing studies confirming that a diet rich in potassium can reduce the risk of stroke and improve overall health. Potassium is a mineral and electrolyte that plays a role in many vital functions in the body.
Today, we know that potassium is very important in the following processes:

• helps regulate blood pressure,
  
• supports heart function,
  
• enables proper functioning of muscles and nerves,
  
• aids in the metabolism of carbohydrates and proteins.

A deficiency of potassium can lead to fatigue, muscle cramps, high blood pressure, and even heart problems. Therefore, it is important to ensure an adequate intake of this mineral.

American study on the impact of potassium on stroke risk
A comprehensive study on this topic was conducted in the USA, where scientists followed the diet and health status of 90,137 postmenopausal women aged between 50 and 79 for 11 years. The average daily intake of potassium among the participants was 2611 mg, which is considerably less than the recommended daily intake of 4700 mg for adults.
The results were astonishing: women who consumed more potassium had a 12% lower risk of stroke and a 10% lower risk of overall mortality compared to those who consumed the least potassium.
What do other studies say?
Similar results have been shown in other studies as well. A study published in the journal Stroke found that a daily potassium intake above 4000 mg is associated with a 21% lower risk of stroke in men and women.
The impact of potassium on blood pressure was also confirmed by a study by the American Heart Association, which showed that adequate potassium intake helps lower blood pressure in people with high blood pressure (hypertension).

How to increase potassium intake?
To achieve the recommended daily intake of potassium, it is important to include foods rich in this mineral in your diet:

• Bananas: 422 mg of potassium in a medium-sized banana
  
• Potatoes: 610 mg of potassium in a baked potato with skin
  
• Avocado: 708 mg of potassium per fruit
  
• White beans: 829 mg of potassium in a cup of cooked beans
  
• Pumpkin: 582 mg of potassium in a cup of cooked pumpkin
  
• Melon: 417 mg of potassium in a cup of diced fruit

Practical tips for increasing potassium in your diet
Breakfast: Add a banana to oatmeal or yogurt.
Lunch: Prepare a salad with avocado and baked potato.
Dinner: Serve pumpkin soup or white beans as a side dish.
Snacks: Enjoy melon or dried fruits like apricots.
Remember: potassium is an incredibly important mineral that helps maintain heart health, regulates blood pressure, and reduces the risk of stroke. Numerous studies confirm its benefits, so it makes sense to ensure an adequate intake in your diet.
As the old saying goes: Health is the greatest wealth... And potassium is one of the keys to that wealth.