Are Potatoes Heart-Healthy? Yes, When Cooked Right |

Potatoes can be heart-healthy, as they’re naturally free of fat and sodium, and provide essential nutrients like potassium, vitamin C, and fiber. Preparing them without excessive salt or unhealthy fats helps support 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 impact 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 learn how potatoes can help support the strongest muscle in your body, and how to enjoy them in ways that benefit your entire cardiovascular system.

Are potatoes heart-healthy?

Potatoes may feel like comfort food, but they’re also nutrient-dense vegetables–which means they’re good for your heart, when prepared healthfully. The American Heart Association recommends choosing foods that are naturally low in fat and sodium and rich in:

Vitamins
Minerals
Fiber

Potatoes fit the bill perfectly. A 5.3-ounce serving (or one medium-sized potato) provides:

15% of the Daily Value (DV) of potassium, a mineral that helps keep blood pressure in check
30% of the DV of vitamin C, which is essential for immune and vascular health
2 grams of fiber, which supports heart and digestive health
3 grams of plant-based protein, which, while modest, still promotes fullness and muscle repair

Plus, in addition to being naturally free of fat, cholesterol, and sodium, potatoes are rich in compounds like phenolics, which combat inflammation and oxidative damage–two major factors in heart disease risk.This makes these starchy vegetables a great staple in your weekly, heart-healthy menu–especially if you eat pigmented varieties like red potatoes, which are higher in antioxidants like anthocyanins. Anthocyanins are compounds that give fruits and veggies their vibrant color. They also offer powerful protection against cellular damage and can help reduce the risk of cardiovascular disease.And of course, potatoes are “delicious, affordable, and a crowd-favorite,” according to RJ Harvey, registered dietitian and Culinary Director for Potatoes USA, a national organization focused on marketing and research for potatoes.“They’re the perfect vehicle for people to take care of their hearts while also delivering flavor,” Harvey adds.

Potassium in potatoes supports healthy blood pressure

Potatoes’ potassium content is one of the main reasons they support heart health. This mineral plays a vital role in maintaining healthy blood pressure.High blood pressure is one of the most significant risk factors for heart disease and stroke, which is why the U.S. Centers for Disease Control and Prevention (CDC) is spotlighting it during American Heart Month. Research shows that simple dietary shifts, such as increasing potassium and reducing sodium, can make a real difference.Potassium helps regulate blood pressure by relaxing blood vessel walls and counteracting the effects of sodium in the body. In fact, 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 diets daily lowered their stroke risk by 21%.That’s why potatoes are such a smart choice. A single serving with the skin on provides approximately 620 mg of potassium–that’s more than a medium-sized banana, and more than any other top-selling fruit or vegetable per serving. Recent research also suggests that both limiting sodium and increasing potassium intake provides greater cardiovascular protection than either approach on its own.When included in a low-sodium, otherwise heart-healthy diet, potatoes may meaningfully help lower blood pressure and support long-term cardiovascular health.So don’t skip the potatoes–just prepare them the right way.

How to prepare heart-healthy potatoes

The key to keeping potatoes heart-healthy is bringing out their flavor without piling on toppings that counteract their benefits. For instance:

Go easy on the salt. Rely more on herbs, spices, garlic, or even citrus for flavor.
Swap saturated fats. Try olive oil, Greek yogurt, or cottage cheese instead of sour cream or butter.
Keep the skins on. That’s where much of the fiber, potassium, and antioxidants are.
Choose lighter cooking methods. Baking, boiling, and even air-frying help preserve nutrients without adding extra calories or unhealthy fats.

Enjoy potatoes hot and lightly salted using these preparation methods. Or, if you want something cooler, try this delicious garden potato salad. It packs a lot of flavor without going heavy on sodium or saturated fat. The secret is using cottage cheese in the dressing. Even better, it comes together 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 absolutely be heart-healthy. They’re naturally free of fat, sodium, and cholesterol, and they contain important nutrients like potassium, vitamin C, and fiber, as well as antioxidants that support cardiovascular health.When you enjoy potatoes using heart-smart cooking methods and toppings, you get all the comfort and flavor you love while still caring for 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.