Avocados are loaded with heart-healthy monounsaturated fats, essential carotenoids and a rich assortment of stress-busting minerals. All you need is one half avocado to provide your body 10% of your daily potassium requirement, 5% of your daily magnesium requirement and 1% of your calcium requirement for the day.
Be sure to peel its dark green flesh very carefully as its largest concentration of essential nutrients and health-boosting compounds is present right under its delicate skin. You can enjoy these rich and creamy delights with your salads, eggs, oatmeal, and even your smoothies.
3. Fat-free Plain Yogurt
The hydrating and creamy texture of yogurt is always a delight for the taste buds, and a potently powerful dose of essential minerals to give your salads, desserts, smoothies, breakfasts and sauces tremendous nutritive value.
All you need is one cup of fat-free plain yogurt to provide your body an impressive 18% potassium, 12% magnesium and a whopping 49% of the calcium it needs in one day.
Greek yogurt varieties tend to pack up a higher concentration of calcium and other nutrients. In order to control the fat and nutritive value for an effective high blood pressure diet, it’s ideal to make your own yogurt at home. You can always enhance the flavour with delicious natural toppings, such as berries, dark chocolate and nuts.