Easy smoothie with foods linked to lowering blood pressure

Foods that are rich in potassium have been shown to assist in keeping your blood pressure in check, but how do you incorporate them into your diet?

The foods that provide good amounts of potassium include fruits, vegetables, dairy and other items easily found in grocery stores.

A short list culled from the many health news sites on the subject includes:

Bananas
White beans (Soy, Lima, Adzuki, Kidney)
Dried Apricots
Dark Leafy Vegetables (Spinach, Kale, Swiss Chard, Collards)
Non-fat Plain Yogurt
Avocados
Mushrooms (White is highest, with Portabella a close second)
Sweet potatoes with White Potatoes a close second

Sometimes the challenge is including them into our daily food rotation.

For those who enjoy smoothies, here is a recipe made for me by a family member that includes at least three of the high potassium foods and actually tastes good.

Ingredients

Frozen mango
Kale leaves
Spinach leaves
Bananas
Water

Directions:

The easiest way to make the smoothie is to buy and add prepackaged kale and spinach leaves. Buying bunches of the leafy veggies is fine too, but adds time to the preparation for trimming and careful washing. The amount of water added is up to the individual's preference for a dense mixture or a thinner one.

Just add all ingredients into a blender and mix on high until the desired consistency is reached. The fruits dominate the taste over the dark leafy vegetables, which when raw are not as strong tasting. The result is a tropical taste that is good for you.

Please note the comment posted below regarding the use of raw vegetables, from a reader who warns about their usage.

Recently, Leslie Fink MS, RD who advises Weight Watchers, International about health topics collaborated with Cyd McDowell, a food stylist for the Food Network's Jamie Oliver for a quick review of how to use the potassium laden foods in a way that will seem natural and fit into our meal and snack plans.

Plain non-fat yogurt used as a base for a dipping sauce can encourage your to eat more cut-up veggies like carrots, celery, zucchini. Spice it up with any of the following: Green chilies, cut up black olives, cajun seasoning, Chinese red chili paste, diced fruits including the dried apricots that are on the potassium rich foods list.

Avocados are for more than mixing guacamole. Slice them into your favorite sandwich or cut and mash them up into your favorite hamburger meat mix. Ms. McDowell promises a juicier burger.

Image: Google Images/Flickr

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