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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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CIBC Caribbean Celebrates 2026 Unsung Heroes Finalists

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Nassau, Bahamas, 22 September 2026 – Six Bahamians whose service is making a difference in communities across the country were recently celebrated by CIBC Caribbean as the bank brought together its top 2026 Unsung Heroes finalists for a special recognition event.

The 2026 finalists were Kristin Butler-Beneby, Dinola Williamson, Amanda Knowles, Tamara Clarke, Ruth Fawkes, and Jaquay Adderley.

During the event, CIBC Caribbean also announced Dinola Williamson as the first runner-up in this year’s program. Williamson is an educator and community activist who has spent more than two decades in education and leads the Family Better Together Kabbalistic Kids Club. Her community work has reached children in Englerston, Fox Hill, Acklins, Crooked Island, and Grand Bahama through mentorship and activities designed to support their holistic development.

CIBC Caribbean Head of Country Terrance Gibson said the gathering was intentionally focused on celebrating the collective impact of the finalists.

“Unsung Heroes is about recognizing the people who may not always receive the spotlight, but whose commitment is felt every day in the lives of the people and communities they serve,” he said.

“While Kristin emerged as our 2026 Unsung Hero, and Dinola as our runner-up, each nominee represents the spirit of this program. They saw needs in their communities and made the decision to act, to serve, and to keep showing up. CIBC Caribbean is proud to recognize them and to help bring greater attention to the work they are doing.”

The recognition event also brought together members of the judging panel who reviewed this year’s nominations and selected the program’s honorees. The panel comprised Olympic gold medalist Tonique Williams, Bahamas Red Cross President Edison Sumner, Guardian Lifestyles Editor Shavaughn Moss, and Organization for Responsible Governance Executive Director Matt Aubry.

During the event, each finalist spoke about the community work that led to their nomination. The judges were also recognized for lending their time and expertise to the selection process.

Gibson added, “Recognition is important, but we also hope that sharing these stories encourages others to look around their own communities, see where they can make a difference, and act.

“Our Unsung Heroes remind us that meaningful change often begins with an individual who simply decides to help.”

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Public Hospitals Authority Foundation Donates Dialysis Machines to Princess Margaret Hospital (PMH)

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The Bahamas, September 21, 2026 – The Public Hospitals Authority (PHA) Foundation, a philanthropic organization launched in January 2024 to support public hospitals and healthcare clinics, donated eight additional dialysis machines for the PMH Renal Services unit.

Director of Foundations, Corporate and Community Relations for the Public Hospitals Authority and Executive Director of the foundation, Alana Major, said this initiative is a part of the foundation’s “Sun, Sea and Second Chances” campaign.  PHA Foundation aims to secure 30 machines for Princess Margaret Hospital.

“As of today, with this donation, we are now up to 15 machines, so we are very excited about that,” Ms. Major said.

Other members of the foundation were present, including PHA Foundation Chairman Mr. Selvin Basden, who said the foundation is committed to doing its part in fulfilling the mandate of the Government of the Bahamas.

“One of the tenets of the Government is to ensure that access to healthcare is a human right. We are committed to ensuring that, at least from our part, we can deliver on that principle,” Mr. Basden said.

The PMH Renal Services Unit dialyzes about 150 to 170 patients annually. The unit provides care for patients who have been diagnosed with end-stage kidney disease and now need renal support. Patients who receive dialysis typically come to the unit three times a week, either on a Monday-Wednesday-Friday schedule or a Tuesday-Thursday-Saturday schedule.

Head of Department for Renal Services, Dr. Thurston Carroll, said she and the unit are excited to receive the donation, as it will replace machines that are not operating optimally.

“We are particularly excited about today’s donation because, although we have 20 stations within the dialysis unit, we have an aging fleet. These new machines and new water-treatment equipment will allow us to replace some of our aging equipment so that we can continue providing services to our patients.”

Foundation representatives noted that one or two organizations are already considering making bulk donations and if it happens, the foundation may be able to secure another 10 machines or another five machines in the very near future.

PMH Deputy Hospital Administrator Angelica Lockhart-Bastian and Hospital Administrator Mr. Tevard Bastian thanked the PHA Foundation for its donation to Princess Margaret Hospital.

Also in attendance were PHA Foundation Deputy Chairman Dr. Erecia Hepburn; Foundation guest Dr. Maria Oriakhi; Chief Biomedical Engineer Mr. Theodore Nottage; Administrative Officer Ms. Appapisa Neely; and Senior Assistant Hospital Administrator Mr. Valdez Bowe.

 

By Christina Williams 
Bahamas Information Services

BIS Photos/Mark Ford

PHOTO CAPTION:

Group Photo, from left:
– Dr. Rhea Thurston Carroll, Director, Renal Services, PMH
– Nurse Kim Harris, Dialysis Nurse, Dialysis Unit, PMH
– ⁠Sister Darnell Roker, Nurse Manager, Dialysis Unit, PMH
– Mrs. Angelica Lockhart-Bastian, Deputy Hospital Administrator PMH
– Mr. Tevard Bastian, Hospital Administrator PMH
– Mrs. Alana Major, Director, Foundations, Community and Corporate Relations, PHA
– ⁠Mr. Selvin Basden, Chairman, PHA Foundation
– ⁠Dr. Erecia Hepburn, PHA Foundation Board
– ⁠Ms. Donette Danvers, Executive Assistant, Foundations, Community and Corporate Relations, PHA

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Romer Receives Regional Leadership Award

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Miami, Florida – Director of Aviation and Deputy Director General of Tourism, Dr. Kenneth Romer was presented with The 2025-2026 Infrastructure Leadership MVP Award, during the 10th Annual Caribbean Infrastructure Forum (CARIF) held in Miami September 15-16, 2026.

According to event organizers, New Energy Events, the MVP Leadership Award is the highest individual honor in the industry and is presented to an individual who has demonstrated exceptional, strategic and visionary leadership in advancing infrastructure in the Caribbean. Chosen by an independent jury of regional industry leaders, “The recipient is recognized for their sustained impact, influence across sectors, and dedication to driving meaningful progress in policy, investment, or project delivery”, said Event Organizers.

Romer becomes only the third person from the Region, and the first from The Bahamas to receive the Leadership MVP Award, joining last year’s winner The Honourable Mia Mottley, Prime Minister of Barbados.

Represented among the Conference Speakers and present at the Award Ceremony was Minister of Energy, Utilities and Aviation, The Honourable JoBeth Coleby-Davis, who said that, “This award amplifies The Bahamas Government’s commitment to executing a vision that sets the benchmark for infrastructural investments opportunities across our archipelago while supporting exemplary Bahamian leaders like Dr. Romer, who are steering the Caribbean toward more resilient, investable, and innovative infrastructure”.

“While this award is deemed an individual honor, it is a recognition of the Bahamas’ position as a respected regional leader and more so, a reflection of the incredible talent that resides within our small, but indomitable nation that continues to punch above its weight class as the world marks the manner of our bearing”, said Dr. Romer.

Dr. Romer has been instrumental in driving post-pandemic tourism recovery alongside the transformation of airports across the Family Islands through the Government’s landmark Family Islands Renaissance initiative. Under his leadership as Director of Aviation and Deputy Director General of Tourism, the sector has embraced a strategic, forward-looking approach focused on modernizing over 19 runways and terminals, strengthening safety and resilience, expanding international and regional connectivity, and leveraging public-private partnerships to deliver world-class facilities.

Dr. Romer’s work has helped translate the National Aviation Strategic Plan into tangible infrastructure projects that are creating new opportunities for tourism, investment, entrepreneurship and economic growth across the archipelago.

In 2025, he became the first person from the Caribbean and LATAM Region to be appointed to the Board of the International Association of Airports Executives.

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