Viewed Diettian Katey Davidson, M.Sc.Fn, RD, CPT
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The main points
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Convenience of food can be nutritious and help maintain healthy blood pressure.
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Stocks on black beans, in edamam, canned tuna, Greek yogurt, beetroot and pre -fitted greens.
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Start with small, gradual changes and exchange transactions to maintain heart health.
If you control high blood pressure, you may think that “comfortable food” is unlimited. After all, it often resembles fat, salty snacks or sweet dishes. But here’s the truth: comfort does not always mean unhealthy. In fact, maintaining heart health does not require hours in the kitchen-a strength and light food can be part of a healthy heart diet. “Comfortable foods get a bad rap, but we often do not appreciate how many options actually fall into this category behind chips or donut holes,” says Bree Phillips, MS, RD.
The most important thing is the selection of foods that are rich in nutrients that maintain healthy blood pressure, such as fiber, potassium and magnesium, while limiting sodium, which can increase blood pressure. Good news? Food stores are full of simple, comfortable, heart -healthy options. Here are six nutritionists confirmed by comfortable foods that you can add to your list.
1. Canned black beans
“Great comfortable food for better blood pressure is canned black beans without salt,” says Lisa Young, Ph.D., RDN. “They are fast and ready to use, packed with potassium and magnesium – two minerals that help relax blood vessels and lower blood pressure. They are also high in fiber that maintain heart health.” If you do not find a version without sodium, it recommends that you rinse before eating to reduce excess sodium.
When you are missing time, if they are in their pantry, they can eat food in just minutes. Try to throw them into a salad to satisfy lunch, chop them with spices for quick dipping of beans, or add to soups and tacos to make a light dinner.
2. Steamed and peeled beetroot
Beetroot is a nutritional plant, but preparation from scratch can be an uncomfortable and time -consuming process. That is why canned beets are a great choice. “This convenient choice allows you to enjoy all the benefits without purple paint fingers, making it easy to add a lively, earthy and healthy component for any dish. They are so time-saving and without mercy on fresh beetroot preparation,” says Rachelle Mallik, ma, rd.
Christina Chu, MS, RD, CSSD, athlete nutritionist, indicates their additional nutrition benefits. “Beetroot contains nitrates that turn into nitric oxide – a natural vasodilator that opens your blood vessels and thus improves blood flow and improves blood pressure,” she explains. Steamed beets are also a good source of potassium and folio, which both contribute to cardiovascular health.
You can cut them into a salad with goat cheese and walnuts, mix into a cocktail to enlarge nutrients, or just enjoy them as a garnish that contains a little balsamic glaze.
3. Canned tuna
“Canned tuna, which is free of salt, can be a great choice for those who want to adjust their blood pressure,” Patricia Colesa, MS, RDN shares. “It is not only a little sodium, but it is also a skinny source of protein and a large omega-3.”
Omega-3 fat is celebrated for anti-inflammatory properties and their ability to maintain overall heart health, including healthy blood pressure control. Studies show that they help the blood vessels relax and improve its functioning, which reduces the heart and arterial tension. Tune also contains selenium, minerals associated with better blood pressure.
Try adding canned tuna on salads, sandwich or delicious pasta.
4. Frozen cooked in edamam
Edamam, found in the freezer hallway, is one of the most underestimated amenities for foods. These green soybeans are “loaded with plant proteins, potassium, isoflavones (plant compounds) and fiber; all components that maintain a healthy blood pressure level,” explains Whitney Stuart, MS, RDN. In fact, studies have shown that eating soybeans and soy products is associated with lower blood pressure.
Keep the bag in the freezer and steam them for a simple garnish, throw them in mixed or salad to get extra protein, or puree them with garlic and lemon juice to make it nutritious.
5. Simple tense (Greek -style) yogurt
A simple tight (Greek) yogurt container in the refrigerator is a convenient way to increase your diet with any dish. It is thicker and taller in proteins than the usual yogurt, providing a satisfactory base to many creation. It is also associated with better blood pressure due to quality protein and nutrients such as potassium, magnesium and calcium, helping maintain healthy blood vessels and wash off excess sodium.
High protein levels can also help control weight, which is another main factor in maintaining healthy blood pressure.
Use it as a healthy paraft with berries and nuts, as a healthier sour cream substitute on fried potatoes or as a creamy basis for sauces and sauces.
6. Remembering leafy greens
Eating more vegetables rich in natural nitrates, such as leafy greens, is associated with lower blood pressure. They are also rich in potassium, magnesium and numerous antioxidants such as lutein that maintain heart health. In fact, one study found that increased use of leafy greens is associated with lower blood pressure and reduced risk of heart disease.
While salad sets can sometimes come with a large sodium sauce, a simple bag with pre -planned spinach, cabbage or Arugula offers pure comfort. These greens are ready to use directly from the bag, shortening the preparation time and extremely easy to add to any dish. Use these greens in salads, soups, sauces, cocktails or sandwiches to easily increase your diet.
Our expert is taking
Adoption of a diet that maintains healthy blood pressure must not indicate an expensive food list or a complex meal plan. Simple changes and smart choices can make a big impact. By adding foods rich in foods such as this list, you can create healthy heart habits without stressing your busy life.
Remember, you do not need to buy everything at once or completely redesign your diet. Start by adding one or two items to your weekly routine – dive into an Edamame salty snack or replace a sophisticated garnish with steam beetroot. Such small, easy -to -apply changes allow you to control your health one delicious dish at the same time.
Read the original article about Eatingwell