These Two Fruits Can Lower Your Risk of Heart Disease

Often described as the "silent killer," heart disease is the world's leading cause of death. In the United States alone, it's responsible for more than 600,000 deaths. While no method is 100% effective at protecting against heart disease, there are steps you can take to lower your risk. According to a recent study, fruits high in one nutrient are particularly effective at reducing the risk of heart disease.

Researchers from the University of Alabama Birmingham conducted a study to investigate what, if any, impact potassium levels have on heart disease. For the study, researchers used fed mice one of three diets: a low-potassium diet, a medium-potassium diet and a high-potassium diet. All three diet types were high in fat. 

So, what did they discover? Researchers found that mice which were fed the low-potassium diet had a greater prevalence of hardened arteries than their counterparts that were fed the high-potassium diet. Also known as atherosclerosis, hardened arteries is a key risk factor of heart disease. When the arteries harden, they also become more narrow; thus, restricting the flow of blood and subsequently increasing the risk of heart disease. 

While this study only involved mice, researchers stress that diets low in potassium have previously been linked to atherosclerosis. The bottom line is that if you want to lower your risk of heart disease, you should consider more potassium in your diet.

"Reduced dietary potassium intake has been linked to the pathogenesis of a variety of human diseases, including atherosclerosis, diabetes, and chronic kidney disease,” explained the study's authors. “All of these disease share common vascular complications, such as vascular calcification.”

Potassium is found in a variety of foods, though some of the top potassium-rich foods are bananas and avocados. A single banana contains approximately 422 mg of potassium whereas a single avocado contains roughly 708 mg of potassium.

Of course, consuming a potassium-rich diet is just one step towards lowering your risk of heart disease. Perhaps even more important in promoting a healthy heart is exercising. The American Heart Association (AHA) recommends 150 minutes of vigorous exercise per week to protect against heart disease. Along with dieting, this can make a world of difference in your heart health.

This study was published in the Journal of Clinical Investigation.