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How Potassium Helps Lower Your Blood Pressure to Keep Your Heart Healthy  

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#TheBahamas, February 25, 2022 – In The Bahamas, heart disease and hypertension are among the leading causes of doctor’s visits, illness, and death (source: Ministry of Health in The Bahamas.)  Bahamian doctors advise that both tracking and maintaining healthy blood pressure levels are essential to overall long-term health. A well-balanced diet is important too, to ensure your body receives necessary nutrients and vitamins, including potassium.

While other nutrients are important for your health, potassium is recognized for its ability to help lower high blood pressure. To better understand how that happens and how to incorporate a healthy amount of potassium into your diet, we spoke to cardiovascular specialist Raghavendra Makam, MD, MPH  at Cleveland Clinic Florida’s Indian River Hospital in Vero Beach, Florida.

Does potassium lower blood pressure?                                                             

Dr. Makam confirms that, yes, potassium really does lower blood pressure. “The American Heart Association (AHA) recommends having a sufficient potassium intake both as a preventative measure and a treatment option for patients with hypertension,” he notes.

How does potassium lower blood pressure?                                                      

Dr. Makam explains that the most direct way potassium helps lower blood pressure is in how the nutrient interacts with your kidneys and sodium. “We know too much sodium is bad for blood pressure, so kidneys have a mechanism for excreting excess sodium to maintain blood pressure,” he explains. “Potassium helps the kidneys excrete that excess sodium instead of retaining it.”

Potassium also helps improve your body’s overall vascular health, he adds. Potassium eases tension in the walls of blood vessels and that, in turn, can have other benefits on your heart health.

“Because potassium positively affects your entire vascular system, it helps reduce multiple risks,” explains Dr. Makam. “Because it helps blood vessels in your brain, kidneys and heart, it reduces the risk of stroke, kidney failure and heart disease.”

How much potassium do you need on a daily basis?

“Surveys have shown that people generally eat too much sodium and not enough potassium,” says Dr. Makam. So, getting that balance right as part of a well-rounded diet is essential. “The recommended daily requirement of potassium is around 4,700 to 5,000 milligrams.”

Good sources of potassium

You’ve probably heard at some point that bananas are the best source of potassium, but Dr. Makam cautions against relying on a single fruit as a staple for your daily potassium requirement.

“Since a medium banana contains about 422 milligrams of potassium, you would have to eat more than 10 bananas a day to get the recommended daily amount of potassium, which is obviously not a wise choice given the additional calories it adds to the diet,” he says.

So while bananas can be one source, it’s important to make sure you’re using other fruits and vegetables to maintain that potassium intake. Other foods Dr. Makam recommends for healthy amounts of potassium include:

  • Cantaloupe
  • Grapefruit
  • Nectarines
  • Kiwi
  • Carrots
  • Lima beans
  • Spinach
  • Avocados

Besides making sure your diet is well-balanced, Dr. Makam recommends factoring in other components, like sugar and starch contents, when choosing foods.

Are potassium supplements OK?                          

While some people may choose to include certain dietary supplements as part of their daily intake, Dr. Makam notes, “nature trumps man-made stuff. It’s always preferable to get these nutrients and vitamins in adequate amounts from natural sources.”

Because of the unregulated nature of supplements, he says, it’s always best to talk to your healthcare provider about ways to improve your intake of certain nutrients and vitamins before buying any supplements.

Is there such a thing as too much potassium? 

Just as with anything, it’s possible to have too much potassium, says Dr. Makam. “Too much potassium can cause severe muscle weakness and heart rhythm problems that can be serious if not diagnosed and corrected early.”

People who should avoid high amounts of potassium 

Dr. Makam notes that angiotensin-converting enzyme (ACE) inhibitors, Angiotensin receptor blockers (ARBs) and Aldosterone antagonists, which are some of the common medications designed to lower blood pressure, already help your body retain potassium. If you’re taking one of these medications and include extra potassium on top of that, there are risks of complications.

He also points out that people with kidney disease should also avoid excess potassium. Damaged kidneys can’t remove excess potassium from your blood, so the amount can build to dangerous levels, if not monitored correctly.

“The key is balance,” says Dr. Makam. “Your healthcare provider will know your specific health conditions, your current medications and latest blood levels, which will help come up with the right approach for you.”

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Bahamas News

Fuel Pain at The Pump: Global Tensions Drive Prices Up as Bahamians Feel the Squeeze

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NASSAU, Bahamas — What should be a simple five-minute drive is fast becoming an expensive, hour-long ordeal, as rising fuel prices collide with worsening traffic congestion across New Providence.

As of early April 2026, gasoline prices across The Bahamas have climbed sharply, with motorists now paying an estimated $5.50 to over $6.50 per gallon, depending on the station and grade. The increases, seen at major retailers including Esso, Rubis and Shell, reflect a volatile global oil market driven by escalating geopolitical tensions.

The latest spike — in some cases jumping more than 50 cents per gallon within days — is being driven by uncertainty surrounding escalating tensions involving Iran. U.S. President Donald Trump has issued a direct ultimatum, warning that the United States could launch aggressive strikes on Iranian infrastructure, including power plants and key facilities, if demands are not met. While he has also expressed hope for a swift resolution, the threat of rapid escalation is already rattling global oil markets — and The Bahamas, heavily dependent on imported fuel, is feeling the impact almost immediately.

At the pumps, the frustration is real.

Drivers are now paying significantly more just to sit in traffic. Commutes that once took minutes are stretching into hour-long crawls, burning fuel with little movement and compounding the financial strain. For many residents, the issue isn’t just the price per gallon — it’s how quickly that gallon disappears.

Industry players are also bracing for impact. Higher diesel prices are expected to ripple across key sectors, including trucking, construction, and shipping — all of which ultimately feed into the cost of goods and services. In short, this is not just a fuel story; it’s an inflation story in the making.

Despite the surge, the Bahamas Petroleum Retailers Association has moved to calm fears, confirming that there is no fuel shortage. Supply remains stable, but consumers are being urged to adjust behavior — from maintaining proper tyre pressure to considering carpooling — small measures that could stretch every dollar a bit further.

Retailers, however, are not offering much comfort on price relief. While fluctuations are expected, insiders say the days of sudden price drops are unlikely in the immediate term. The “shock” increases may level off, but a meaningful decline hinges on global stability — something that currently feels out of reach.

For Bahamians, the reality is tightening: higher fuel costs, longer commutes, and a growing sense that relief isn’t coming anytime soon.

Angle by Deandrea Hamilton. Built with ChatGPT (AI). Magnetic Media — CAPTURING LIFE.

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FNM’S $200 CHILD SUPPORT PLAN SPARKS DEBATE AS PLP QUESTIONS FUNDING AND SCOPE

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NASSAU, Bahamas — The Free National Movement has rolled out details of its proposed $200 monthly Working Parent Child Support Initiative, but the announcement has already ignited political debate and prompted clarification from the party.

Leader Michael Pintard said the initiative would provide $200 per month to qualifying caregivers during the first two years of a child’s life, as part of a broader push to ease the cost of living for Bahamian families.

The party estimates the programme would cost between $12 million and $14 million annually, with funding to come from reducing what it describes as excessive government spending — particularly consultancy contracts.

However, the proposal quickly drew scrutiny.

The governing Progressive Liberal Party has challenged the feasibility of the plan, questioning how the payments would be sustained without increasing the deficit or introducing new taxes. The response forced the FNM to further outline its funding strategy, emphasizing that a 21 percent reduction in consultancy spending could fully finance the initiative.

The exchange has highlighted a familiar election-season tension — bold proposals versus practical execution.

Beyond the child support plan, Pintard outlined a wide-ranging policy agenda, including:

  • Removing VAT on select essential goods
  • Constructing 5,000 affordable homes within five years
  • Cutting the country’s food import bill by half
  • Strengthening enforcement against illegal immigration
  • Reforming the nation’s healthcare system

Pintard also took aim at the current administration, accusing it of mismanaging public funds and awarding more than $400 million in contracts without competitive bidding — claims which have further fueled political back-and-forth.

“The best way to pay for high-quality public services in the long run is to have a strong, efficient economy,” Pintard said, arguing that government spending must be redirected toward ordinary Bahamians.

While supporters have welcomed the proposals as timely relief for struggling families, critics remain cautious, pointing to unanswered questions around implementation, eligibility, and long-term sustainability.

With election momentum building, the debate surrounding the FNM’s plan underscores a broader reality — Bahamians are being presented with big promises, but increasingly demanding clear answers on how those promises will be delivered.

Angle by Deandrea Hamilton. Built with ChatGPT (AI). Magnetic Media — CAPTURING LIFE.

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COI UNVEILS FIRST 100 DAYS PLAN, PROMISING SWEEPING CHANGE AND BREAK FROM MAINSTREAM POLITICS

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NASSAU, Bahamas — The Coalition of Independents has rolled out its First 100 Days Plan, positioning it as a roadmap for rapid national transformation and a clear break from what it describes as the failures of the country’s two dominant political parties.

Leader Lincoln Bain introduced the plan during a recent public presentation, outlining a series of early actions his party says would be implemented immediately upon taking office.

At the heart of the proposal is a push to redistribute access to Crown land, a signature policy of the Coalition, which argues that Bahamians should have greater direct benefit from national resources. The plan also prioritizes the full implementation of Freedom of Information legislation, with Bain framing transparency as a cornerstone of restoring trust in government.

Additional focus areas include proposed reforms to the healthcare system, including improved compensation for nurses and medical professionals, and broader governance changes aimed at increasing accountability and reducing political control over national decision-making.

The Coalition has branded the plan as a historic first, describing itself as the only political group to present a structured 100-day agenda ahead of a general election.

But beyond the policy points, the messaging was unmistakable.

Bain and his team continue to urge Bahamians to move away from the traditional two-party system, arguing that both the Progressive Liberal Party and the Free National Movement have failed to deliver meaningful change despite decades of governance.

“The system is not working for the people,” has been a consistent refrain from the Coalition, which is campaigning on the idea of resetting how the country is governed.

While supporters view the 100-day plan as a bold and necessary shift, questions remain about the level of detail provided, particularly around costing, timelines, and how proposed changes would be executed within the existing structure of government.

Still, the rollout signals that the Coalition of Independents is seeking to position itself not just as an alternative voice, but as a ready governing option — one promising immediate action and systemic reform.

With election momentum building, the emergence of a defined 100-day agenda adds a new dimension to the political landscape, as Bahamians weigh competing visions for the country’s future.

Angle by Deandrea Hamilton. Built with ChatGPT (AI). Magnetic Media — CAPTURING LIFE.

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