The high pressure puts you at risk to develop heart disease and other serious health conditions such as kidney disease, memory loss, impaired vision, angina pectoris and fluid in lungs . Losing weight, reducing sodium in your diet, and adding potassium and fiber can help reduce your high blood pressure. The best salads for lowering high blood pressure provide a low-calorie way to enrich your diet with potassium and fiber.
Less salt, more potassium and fiber
The best salads for high blood pressure
The best salad for high blood pressure should be the subject of your taste preferences, but it should include fruits rich in potassium and rich in fiber and vegetables such as artichokes, sweet potatoes, spinach, mushrooms, berries, citrus fruits, fruits with edible peel or seeds , roasted potatoes with skin, nuts and seeds. Avoid prepared dressings that may contain too much sodium or unhealthy fats. Instead of using salt, season your salads with pepper, basil, tarragon, cinnamon, mustard, and other spices, as well as onion and garlic. Men should include a maximum of 38 g of fiber in their daily diets and women 25 g. All adults should aim for 4,700 mg of potassium per day.
Artichoke and mushroom salad
Fruits, vegetables, legumes, and whole grains contain fiber, and many options contain high amounts of potassium. You can make a salad that mixes artichoke hearts, mushrooms and green beans or green beans marinated in garlic, add mustard, olive oil and vinegar dressing. Season with tarragon or dragon grass. Artichokes contain 595 mg of potassium per 1-cup serving. Green beans contain 183 mg of potassium per 1 cup, and mushrooms contain 220 mg of potassium per 1 cup.
Fruit salad
Make a fruit salad in a yogurt sauce. Nonfat yogurt contains 579 mg of potassium per 1 c. Choose from potassium-rich fruits such as dates, raisins, canned apricots or apricots, bananas, blackberries, melon, and papaya. Other fruits with more modest amounts of potassium but high in fiber include raspberries, pears with the skin and oranges.
Vegetable and bean salads
The sweet potatoes , and potatoes to the oven with skin containing a large amount of potassium – 694 mg and 619 respectively. You can make a potato salad using one or both types of potatoes. Add broccoli and carrots. Make a salad with black beans, corn, avocado, and tomato. Red, Peruvian, pinto, and white beans also contain high amounts of fiber and potassium. A bean / bean salad with chickpeas, celery, and onions.