Reviewed Diettian Karen Ansel, Ms, Rdn
Recipe Photo: Grant Webster. Eating design.
The main points
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To get a blood pressure-lowering snack that also contains a lot of protein, see no further than our curd cheese-sprinkle bowl.
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This bowl contains little sodium, it is charged with healthy heart minerals, antioxidants and omega-3, as well as a fiber to reduce blood pressure.
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In addition to reducing sodium, other nutrients that need to focus on better blood pressure include potassium, magnesium and calcium.
Recently, everyone seems to want more protein on their plates. And for good reason. Protein helps to accumulate muscles, bones, enzymes, antibodies and more. In addition, it supports you in detail, which can help you eat less among the dishes. So that is the whole!
But if you are experiencing high blood pressure, it is very important to find a snack that will not let your number. However, finding one that also contains protein is not always easy. Enter our cottage cheese cheese – Bember Bond. It contains 16 grams of protein per serving and is full of other nutrients that can help control your blood pressure.
As this curd – a fungal bowl can improve blood pressure
“This curd cheese and mushroom bowl contain some ingredients to a perfect snack to help improve blood pressure,” says registered nutritionist Kayla Farrell, RDN. Its healthy mixture of unsalted, low-fat curd, mixed berries, whole grain grain and walnuts gives it the following blood pressure-dimensional benefits:
Small sodium
Sodium is a nutrient that needs to be monitored as it is known for the increase in blood pressure. And as many as 700 milligrams per cup, regular curd cheese can be a secret source of sodium. So, before throwing any cottage cheese container in your cart, check the label to make sure it says, “There is no salt added.”
Because there is only 29 mg of sodium per cup of curd containing no nodes, this snack is extremely low in sodium (only 59 milligrams per serving). Given that the American Heart Association recommends limiting the sodium at a maximum of 1500 mg daily, that is, the SLAM Dunk blood pressure control.
Provides protective minerals
Some minerals such as potassium, magnesium and calcium play a key role in maintaining healthy blood pressure. Let’s start with potassium, a mineral that most of us are not enough. To maintain a balance between low sodium and high potassium intake is like intelligence. And adding more potassium to your diet is one of the most effective ways to keep your blood pressure balanced. Why? “Potassium is the main mineral because it helps to neutralize the effects of sodium by stimulating the release of sodium in the urine, which helps to relax blood vessels,” says Diettian Veronica Rouse, RD. The good news is that every ingredient of this bowl contains potassium.
Then the cereal and walnuts are magnesium. This mineral can help relax the walls of the blood vessels and improve blood flow, and help to reduce blood pressure further, says Rouse. Finally, the curd provides calcium, another mineral associated with healthy blood pressure.
Contains fiber
This snack is not just a lot of protein. It also boasts a combination of many berries, walnuts and whole grain grain. You probably already know that the fiber is perfect for your digestive health. Studies also show that foods high in fiber can help lower blood pressure levels.
Of course, one of the main players is whole grain grain. In fact, healthy fibers rich in fiber are one of the blood pressure diet diet that recommended eating six to eight healthy grains daily.
Supplies plant omega-3 fat
The walnuts of this snack are rich in alpha-linolenic acid (Ala), the source of Omega-3 fat plants, which have been proven to lower blood pressure, says Farrell. Studies have found that these heart-healthy fat promotes the production of nitric oxide-chemical substances naturally found in the body to help relax the walls of our artery to facilitate blood flow. That’s not all. Ala also maintains your heart healthy by stinging inflammation and preventing blood clots. So don’t forget to sprinkle omega-3 rich walnuts on your bowl!
Rich in antioxidants
“The berries are full of vitamin C and anthocyanins – a type of antioxidants that are known to improve blood vessels and prevent cellular damage caused by oxidative stress that plays an important role in high blood pressure and other cardiovascular disease,” says Farrell.
But these are not just berries. Walnuts and whole grains also contain antioxidants. For example, walnuts are rich in blood pressure lowering antioxidants called Ellegitannins, and healthy grains are another great source of antioxidants.
Nutrients to focus on better blood pressure
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Fiber: Fiber, especially for food, such as fruits, vegetables and whole grains, maintains a healthy intestinal microbiome. This, in turn, helps to increase the production of compounds called short chain fatty acids, which can help lower blood pressure, says Farrell. The fiber can also bind to cholesterol and help remove it from the body by providing additional support for heart health.
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Potassium: This mineral helps to reduce the voltage of blood vessels, reduce blood pressure and neutralize the effect of sodium. High cup foods are fruits, vegetables, beans and yogurt.
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Magnesium: Magnesium is involved in more than 300 chemical reactions in your body. Not surprisingly, it is necessary for healthy blood pressure. In addition to healthy grains and nuts, you can also get magnesium from pumpkin seeds, chia seeds, soy, beans and edamame.
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Calcium: Calcium maintains muscle function and helps the arteries effectively agree and relax, contributing to better blood pressure regulation, says Rouse. You probably already know that it is found in dairy products such as milk, yogurt and cheese. However, dairy products are not the only food rich in calcium. You can also get calcium from canned fish such as sardines and salmon with bones, as well as calcium -infected tofu, orange juice and plant milk.
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Less sodium: “Sodium reduction is the most important step when you need to control your blood pressure,” says Rouse. This is because too much sodium retains water by increasing blood volume, which makes additional pressure on the arterial walls, she adds. When choosing snacks, look without salt added or low sodium options to better maintain your blood pressure.
Our expert is taking
Our curd-Breert Bowl is an ideal high protein snack for better blood pressure. Made of unsalted low-fat curd cheese, berries, walnuts and sprinkling whole grain grain, it is packed with blood pressure-lowering potassium, magnesium, calcium, antioxidants, fiber and vegetable omega-3 fat. Not only is it low in sodium (only 59 milligrams per serving), but each bowl also provides a huge 16 grams of protein. In addition, you need to do just five minutes. Now we call it a multifunctional snack!
Read the original article about Eatingwell