Listen To The Article
According to the CDC, 75 million Americans suffer from high blood pressure, which brings with it an increase of strokes and heart disease.
Eating certain foods, though, can help to maintain a healthy blood pressure.
Eating foods high in calcium, potassium and magnesium can cut your risk of heart attack nearly in half. Try eating these foods – all of which you can grow yourself:
1. White beans
White beans are super-high in magnesium and potassium. In fact, one cup of white beans contains the RDA of 30 percent magnesium, 24 percent potassium and 13 percent calcium.
Furthermore, white beans are an excellent source of meatless protein, and it’s a good way for vegetarians not only to get their intake of minerals, but protein, as well. Try eating them in soups, salads and as side dishes.
Choose no-salt or low-sodium white beans. It’s best to cook your own; an easy way to do this is to use a slow cooker.
Broccoli is a good source of all three minerals and even can be cooked to receive the benefits. One cup of cooked broccoli contains the RDA of 14 percent potassium, 8 percent magnesium and 6 percent calcium.
3. Sweet potatoes
Sweet potatoes make for a yummy side dish with any meal. In addition, you will get 15 percent of the RDA of potassium, 8 percent magnesium and 4 percent calcium (with the skins). Without the skins, they provide the RDA of 10 percent potassium, 7 percent magnesium and 4 percent calcium.
Have you ever considered adding a cooked sweet potato to your favorite smoothie? If not, they make a delicious addition. Bake several potatoes at a time.
Everyone knows that bananas are a good source of potassium. In fact, one banana contains the RDA of 12 percent of potassium. However, did you know that it also contains 8 percent magnesium?
Banana skins can turn brown quickly, but don’t toss them out! It is perfectly fine to use browned-skinned bananas in smoothies or for cooking.
Kale is good raw or cooked and doesn’t lose too much nutritional value when cooked. Try a cup of kale in your salad to get the RDA of 9 percent calcium, 9 percent potassium and 6 percent magnesium.
Just half of a medium-sized avocado contains the RDA of 10 percent potassium and 5 percent magnesium. In addition to minerals, avocados contain heart-healthy monounsaturated fats and health-promoting carotenoids.
Peel carefully, as the dark green flesh just under the brittle skin comprises large amounts of these disease-fighting compounds.
Can’t forget about fish! Tilapia – which is easily raised off-grid — is a mild, white fish extremely low in environmental toxins, such as mercury and PCBs, or polychlorinated biphenyls. Moreover, it is considered a sustainable, environmentally friendly choice of fish.
Four ounces of tilapia provides 8 percent magnesium and 8 percent potassium towards your RDA.
What would you add to our list? Share your tips in the section below: