Content produced in partnership with the Wisconsin Potato and Vegetable Growers Association and the Wisconsin Healthy Grown Program.
According to a recent survey, potatoes still play a significant role in family and cultural food traditions.
More than half of Hispanic (54%), Black (52%), White (54%), and Native American (50%) respondents affirm that potatoes are a staple in their family and cultural food traditions.
We love potatoes. Here are a few ways potatoes love us back:
Potatoes deliver several nutrients known to support cardiovascular health by sustaining proper heart function and helping keep blood pressure and serum cholesterol levels in check. One medium skin-on potato provides the following:
- Vitamin C: 20 mg, 30 percent daily value (DV)
- Potassium: 620 mg, 15% DV — more than a banana
- Naturally sodium-free
- Iron: 1.1 mg, 6% DV
- Fiber: 2 g fiber, 7% DV
- Resistant Starch — not broken down during digestion, but like soluble fiber, is fermented in the colon by gut microbes, producing short-chain fatty acids (SCFAs) believed to help regulate insulin sensitivity and glucose metabolism, heart rate, and blood lipid levels.
The Heart Of The Matter
Potatoes can be an excellent food to support heart health, but preparation is key. To optimize cardiovascular benefits, use and encourage cooking methods and ingredients that minimize sodium and
saturated fat and allow the potatoes’ nutrients to shine.
Preparation tips:
- Leave the skin on to maximize fiber and other nutrients
- Bake, roast, steam, microwave, or air fry to preserve nutrients and minimize the need for added fats and oils.
- If boiling is needed, boil the whole potato with the skin on to minimize the loss of water-soluble vitamins and minerals. Cutting the potato into smaller pieces increases the surface area and results in greater nutrient losses.
A baked potato is naturally full of heart-friendly nutrients. It can be loaded with toppings that detract or graced with ingredients that add value. Try these game-changing baked potato hacks:
- A squeeze of lemon (with or without unsalted butter) can be an elevated replacement for table salt that greatly reduces the sodium.
- A drizzle of olive oil in place of butter replaces saturated fat and sodium with healthy monounsaturated fats. For a completely different experience, use a flavored olive oil that complements other toppings.
- Many favorite herbs and spices can be used in place of salt: garlic, green onion, oregano, dill, etc.
- Avocado slices add heart-healthy monounsaturated fats.
- Greek yogurt can replace traditional sour cream for a nutrition boost. The yogurt packs a punch with three times the protein, half the calories, and substantially less saturated fat than traditional sour cream.
