This starchy food is advised by dietitians for a healthy blood pressure

High blood pressure is the most chronic disease frequent in France, according to Inserm. When it is too high, It can damage the heart and increase the risk of disease cardiovascular and stroke.

The feed is part of the levers to promote Healthy blood pressure. The DASH (Dietary Approaches to) Diet Stop Hypertension) is especially recommended in this context. It focuses on fruits and vegetables, cereals complete, pulses, poor dairy products in fat, and lean meats.

The DASH diet is rich in potassium, magnesium, fiber and calcium, but low in sodium and saturated fats “, specifies the dietitian-nutritionist Sheri Berger at Eating Well. Here’s the top five of the vegetables to be preferred in this type of food.

The potatoes

Often unfairly associated with preparations rich in Fat, potatoes are naturally rich in potassium. This mineral participates in the elimination of excess sodium and contributes to the expansion of the walls of the vessels blood.

“The potatoes are full of potassium. They in contain even more than bananas,” Sheri points out Shepherd. Sarah Pflugradt, dietitian, indicates that an apple of Terracotta in medium size oven brings about 600 mg of potassium.

Purple potatoes would be even more interesting because they contain anthocyanins, antioxidants responsible for their color. To take advantage of their qualities nutritional, it is better to favor simple preparations rather than the chips.

The beets

“Beets and their fans are a good source of nitrates, which help to relax blood vessels and can improve blood pressure,” explains the dietitian Vandana Sheth. Some research has also observed a favorable effect beet juice on blood pressure.

The tomatoes

Tomatoes combine two health-prominent compounds cardiovascular: potassium and lycopene. “One study found that the lycopene contained in Tomato extract significantly reduced the blood pressure arterial in healthy people as well as in those suffering from hypertension, “says Sheri Berger. The tomatoes Cooked and tomato preparations can Provide more lycopene than raw tomatoes.

Green Leafy Vegetables

Spinach, kale, green cabbage or cabbage rider are of Good sources of food nitrates. These compounds can promote vasodilation and improve circulation Blood.

“Some research suggests that the consumption of at least one serving of green leafy vegetables per day can help reduce blood pressure as well as the risk of cardiovascular disease,” Sheri continues Shepherd.

The squash of winter

Butternut, spaghetti squash or peppery squash have in common their Wealth of potassium. A portion of winter squash brings also fiber as well as vitamins A and C.