Why Potatoes are Good for Your Heart?

When it comes to fighting cardiovascular disease, we all know a nutrient-dense diet rich in fruits and vegetables is one of the most important weapons to bring into the battle. But did you know that the potato, is also one kind of vegetable that contains several key nutrients and health benefits to your heart?

Let us tell you why!

Here are 10 key nutrients contained in the potatoes which are good for your heart.

1. Potassium

Skin-on potatoes rank highest for potassium content among the 20 top-selling fruits and vegetables. In fact, they have more potassium than a banana! Research suggests that diets rich in potassium and low in sodium can reduce the risk of hypertension and stroke.

2. Sodium

And since we’re on the topic of sodium, did you know that potatoes are naturally sodium-free? Diets low in sodium may reduce the high blood pressure, which is a risk factor for Cardiovascular Disease (CVD).

3. Vitamin C

Potatoes are an excellent source of vitamin C (45% of the Daily Value (DV)—that’s more than one medium tomato (40% DV) or sweet potato (30% DV). Although the research is not conclusive, observational studies indicate that higher vitamin C intake is associated with reduced risk for cardiovascular diseases.

4. Fiber

One wholesome, satisfying potato contributes 2 grams of fiber to the diet, 8% of the DV. A recent review of the scientific literature found that consumption of dietary fiber may be  associated with a reduce risk of CVD.

5. Resistant Starch (RS)

RS is found naturally in potatoes and is a type of carbohydrate that is “resistant” to digestion by human digestive enzymes, just like dietary fiber. Research shows that RS can reduce blood lipid levels. Like high blood pressure, elevated blood lipid levels are a risk factor for CVD.

6. Saturated Fat

Fresh potatoes have zero saturated fat. While many factors affect heart disease, diets low in saturated fat may reduce the risk of this disease.

7. Trans Fats

Fresh potatoes have zero trans fats. The American Heart Association recommends diets low in trans fats as there is a link between trans fat intake and CVD.

8. Antioxidants

The types and amounts of antioxidants in potatoes are determined largely by the variety. Pigmented potatoes appear to have the highest antioxidant capacity. Research indicates that diets rich in antioxidants are protective against CVD.⁷

9. Protein

Not only do potatoes contribute 3 grams of protein to the diet; but, they contain all 9 of the essential amino acids. Diets that are higher in vegetable proteins (vs animal proteins) are associated with a reduced risk of CVD.

10. B6 and Folate

Potatoes are a good source of vitamins B6 and a source of folate. Inadequate intakes of these two B vitamins (along with B12) have been associated with an increased risk of CVD.

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