Potatoes can be heart healthy because they are naturally fat- and sodium-free and contain essential nutrients such as potassium, vitamin C and fiber. Preparing them without excessive salt or unhealthy fats supports overall cardiovascular health.February is American Heart Month, so it’s a perfect time to take a closer look at the foods you enjoy and how they affect your heart. And if you’re a potato lover, here’s some good news: America’s favorite vegetable can absolutely be part of a heart-healthy diet.Keep reading to discover how potatoes can help support the strongest muscles in your body, and how to enjoy them in a way that benefits your entire cardiovascular system.
Are potatoes heart healthy?
Potatoes may feel like comfort food, but they’re also nutritious vegetables, meaning they’re good for your heart when prepared in a healthy way. The American Heart Association recommends choosing foods that are naturally low in fat and sodium and rich in:
Potatoes fit perfectly with this. A 5.3 ounce serving (or one medium potato) provides:
- 15% of the Daily Value (RDA) of potassium, a mineral that helps control blood pressure
- 30% of the RDA of vitamin C, which is essential for the health of the immune system and blood vessels
- 2 grams of fiber, which supports heart health and digestion
- 3 grams of plant-based protein, which, while modest, still promotes fullness and muscle recovery
Furthermore, potatoes are not only naturally free of fat, cholesterol and sodium, but also rich in compounds such as phenols, which fight inflammation and oxidative damage – two major factors in cardiovascular disease risk.This makes these starchy vegetables a great staple of your weekly heart-healthy menu, especially if you eat pigmented varieties like red potatoes, which contain more antioxidants like anthocyanins. Anthocyanins are compounds that give fruits and vegetables their vibrant color. They also provide powerful protection against cellular damage and may help reduce the risk of cardiovascular disease.And of course potatoes are “delicious, affordable and a crowd favorite,” he said RJ Harveyregistered dietitian and culinary director of Potatoes USA, a national organization focused on marketing and research for potatoes.“They are the perfect way for people to take care of their hearts while providing flavor,” Harvey adds.
Potassium in potatoes supports healthy blood pressure
The potassium content of potatoes is one of the main reasons why they support heart health. This mineral plays a crucial role in maintaining healthy blood pressure.High blood pressure is one of the leading risk factors for heart disease and stroke, which is why the U.S. Centers for Disease Control and Prevention (CDC) is highlighting it during American Heart Month. Research shows that simple dietary changes, such as increasing potassium levels and decreasing sodium levels, can make a real difference.Potassium helps regulate blood pressure by relaxing blood vessel walls and counteracting the effects of sodium in the body. From a large study published in the Journal of the American College of Cardiology found that people who added 1,600 mg of potassium to their diet daily reduced their risk of stroke by 21%.That’s why potatoes are such a smart choice. A single serving with the peel provides approximately 620 mg of potassium. That’s more than a medium banana, and more than any other best-selling fruit or vegetable per serving. Recent research also suggests that both limiting sodium intake and increasing potassium intake provide greater cardiovascular protection than either approach alone.When included in a low-sodium, otherwise heart-healthy diet, potatoes can meaningfully help lower blood pressure and support long-term cardiovascular health.So don’t skip the potatoes, just prepare them properly.
How to prepare heart-healthy potatoes
The key to keeping potatoes healthy is bringing out their flavor without putting toppings on them that counteract their benefits. For example:
- Go easy on the salt. Rely more on herbs, spices, garlic or even citrus for flavor.
- Alternate saturated fats. Try olive oil, Greek yogurt or cottage cheese instead of sour cream or butter.
- Keep the skins on. That’s where a lot of the fiber, potassium and antioxidants are.
- Choose lighter cooking methods. Baking, boiling and even frying help retain nutrients without adding extra calories or unhealthy fats.
Enjoy potatoes warm and lightly salted with these preparation methods. Or, if you want something cooler, try this delicious one potato salad from the garden. It packs a lot of flavor without going heavy on sodium or saturated fat. The secret is using cottage cheese in the dressing. Better yet, it’s ready in about 15 minutes, making it a healthy, quick, and easy choice any night of the week.
And if mashed potatoes are one of your favorites, here are some healthy options for mashed potatoes.
The bottom line
Potatoes can definitely be heart healthy. They are naturally free of fat, sodium and cholesterol and contain important nutrients such as potassium, vitamin C and fiber, as well as antioxidants that support cardiovascular health.When you enjoy potatoes with smart cooking methods and toppings, you get all the comfort and taste you love while still taking care of your cardiovascular system. This American Heart Month, consider making potatoes a nutritious, satisfying part of your heart-healthy menu each week. With the right ingredients and preparation, they both provide comfort food and support your well-being, helping you feel your best from the inside out.
References:Potassium intake, stroke and cardiovascular disease a meta-analysis of prospective studies – PubMedPerspective: Potatoes, quality carbohydrates and dietary patterns – PMCPotassium intake, stroke and cardiovascular disease a meta-analysis of prospective studies – PubMedFood Sources of Potassium | Dietary Guidelines for AmericansTable 2, Potassium Content of Selected Foods Per 100 Grams and for General Measurements – FSRG Dietary Data Briefs – NCBI BookshelfHigh blood pressure and cardiovascular disease – PubMedEffect of a low sodium, high potassium diet on lowering blood pressure and cardiovascular events – PMC