Go ahead and dip: the potassium in avocados makes guacamole a good potassium source.

RODALE NEWS, EMMAUS, PA—Many of us are aware of the blood pressure–controlling benefits of potassium; now, research reveals that getting a healthy dose of the mineral may also help ward off stroke. In the study, published in the Journal of the American College of Cardiology, researchers from Italy and the UK set out to assess the relationship between potassium intake and the incidence of cardiovascular disease (CVD). To do so, they analyzed data from 11 previous studies, which provided a sample of more than 247,000 men and women who were followed for up to 19 years. When they analyzed the data, the researchers found that higher potassium intake was associated with a 21 percent lower risk of stroke, as well as a trend toward lower risk of CVD. Which is a pretty convincing case for adding some good potassium food sources to your diet.

The link doesn’t prove that potassium alone is at work here; after all, people who get a lot of the mineral may have healthy lifestyles that contribute to that lower risk of stroke. But eating more foods rich in potassium is certainly a good idea. Potassium works in conjunction with sodium to help balance the fluids and electrolyte levels in your body. Steady fluid levels help to regulate your heartbeat and keep blood pressure in a normal range. And although we should get 4,700 milligrams of potassium a day, most of us don’t get nearly that amount. To reach your daily recommended intake, you won’t have to work that hard, as there are plenty of good food sources of potassium that you can use in all sorts of healthy recipes. Bananas, famously, are rich in potassium; other good potassium sources include potatoes, spinach, tomatoes, plums, apricots, raisins, avocados, low-fat yogurt, beans, nuts, and molasses. But bear in mind that potassium and sodium work in a synergistic fashion: In addition to consuming more potassium, most of us should make an effort to cut salt out of our diet in order to keep a healthy balance between the two minerals.

Ready to reap the cardiovascular benefits of potassium? Instead of simply relying on a banana at breakfast, make the most of all your meals by rustling up potassium-rich recipes at every time of the day. For some simple, delicious ideas, check out these recipes from the Rodale Recipe Finder.

#1: Banana, Yogurt, and Walnut Muffins. Make muffins count towards your potassium intake by adding bananas, yogurt, and nuts to the batter.

#2: Chunky Guacamole. Stir up some classic, crowd-pleasing guacamole; avocados and tomatoes are both super sources of potassium.

#3: Indian-Spiced Potatoes and Spinach. This flavorful side dish is loaded with potassium, thanks to its two star ingredients and the dollop of yogurt on top. For another side dish option, make this dried-fruit–studded quinoa.

#4: Chicken, Bean, and Vegetable Soup. Looking for comforting, potassium-rich entrées? Make this hearty soup or vegetarian-friendly Ratatouille Shepherd’s Pie.

#5: Fruit and Fiber Cookies. These potassium-packed cookies make a flavorful dessert, or an equally great on-the-run breakfast.