Lower Blood Pressure with Vegetables
Are you familiar with the DASH (Dietary Approaches to Stop Hypertension) Diet? The DASH Diet is a very effective plan to lower blood pressure. However, it can be difficult to follow, especially if you don’t currently consume many vegetables. The DASH Diet calls for 4-5 servings of vegetables each day. One vegetable serving equals one-half cup or a one-cup serving of greens, such as spinach and lettuce.
Here are 3 easy to locate aromatic vegetables you can incorporate more into your daily diet for a variety of health benefits. Aromatic vegetables are used to add flavor to many dishes.
Onions – Probably one of the most often used aromatic vegetables in the United States. Onions are high in allyl sulfides, which aid in the fight against heart disease and cancer. Onions provide inulin, vitamin C, fiber manganese, and folate.
Celery – A great low-calorie addition to meals, celery promotes a lower blood pressure. Celery contains Vitamins A, C, and K, as well as potassium and quercetin. Quecetin is a flavonoid with anti-inflammatory properties to protect heart health.
Garlic – Reduces atherosclerosis, which is the thickening of your arterial walls, and reduces cancer risk.
Some other aromatic vegetables include shallots, parsnips, peppers, leeks, chili peppers, carrots, and scallions.
Tips for using aromatic vegetables:
- Use fresh aromatics for best flavor and texture.
- Chop and store in advance to reduce prep time.
- For even cooking, chop vegetables.
- Oils from certain aromatics can cause eye and nose irritation. Handle carefully!
- Don’t go overboard on fats and oils when preparing. You can use juice, broth, and water during preparation as well.
If you cook vegetables, do you destroy nutrients?
This is a fairly common question. Raw vegetables do tend to contain higher levels of antioxidants versus cooked. Depending on the cooking method you use, water-soluble vitamins can be lost in the cooking.
However, there are vegetables with nutrient properties that are enhanced by cooking, such as tomatoes. When tomatoes are cooking, more nutrients like lycopene become more readily accessible to the body.
Whether or not you eat vegetables cooked or raw isn’t nearly as important as making sure you are eating a wide variety of vegetables every day.
Access the free e-course “7 Natural Ways to Lower Blood Pressure”.
All the best,
Lisa Nelson RD
https://lisanelsonrd.com
