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Blood Pressure Lowering Medicine Chest: Your Local Farmer’s Market!

Posted Jul 06 2013 7:00am

By Janet Bond Brill, PhD, RD, LDN

saladheartsmall Spring is in the air, the flowers are blooming, the birds are chirping, and the grass is getting green, green, green… all signs that summer is right around the corner. The warm weather is also a signal that the cornucopia of locally grown fruits and vegetables is also just around the corner at the nearest farmer’s market. Why favor farmers’ markets over the grocery store? There are several main reasons: the food is fresher (healthier), the food is seasonal, the food is locally grown (you support local farmers) and you get a better variety of foods. Make sure you frequent your local farmer’s market often, the ultimate health food store!

Farmers’ markets are also a veritable drugstore for blood pressure lowering superfoods. When shopping for these superfoods, here are the three blood pressure lowering mineral superstars you need to keep in mind: potassium, magnesium and calcium. How do you choose the food highest in these minerals? Simple–I have included my “Mining for Minerals Charts” from my new book, Blood Pressure Down. Cut them out and carry them to the Farmer’s Market and when you see these foods, buy them, eat them and watch your blood pressure drop!
Mining for Minerals:

See it, Eat it Pocket Charts©

For Potassium
Super-High* Foods
Cantaloupe
Casaba Melon
Honeydew Melon
Artichokes
Beet greens
Cooked Spinach
Swiss Chard
White Beans
Low Sodium V8
Prunes
* Each food contains over 400 mg potassium per 1/2 cup serving

Very High** Foods
Apricots
Bananas
Dried Fruits
Brussels Sprouts
Pumpkin
Cooked Mushrooms
Chocolate (dark)
Squash
Potatoes
Kiwi
** Each food contains over 250 mg potassium per 1/2 cup serving

For Magnesium
Super-High* Foods
Cooked Spinach
White Beans
Corn
Swiss Chard
Purslane
Dry-roasted unsalted almonds
Halibut
Quinoa
Brown Rice
*Each food contains 100 mg magnesium per typical serving size

Very High** Foods
Brewed Espresso
Clams
Brewed Coffee
Peanut Butter (low sodium)
Avocado
Fat Free Yogurt
Kidney and Pinto Beans
Dry Roasted unsalted peanuts
Baked Potato (with skin)
** Each food contains 50 mg magnesium per typical serving size

For Calcium
Super-High* Foods
Non-fat Yogurt
Soy Milk
Fortified Fat Free Milk
Collard Greens
Cheeses: low sodium
Parmesan Cheese
Swiss Cheese
Light Mozzarella
Low Fat Cottage Cheese
Part Skim Ricotta 1/2 cup
*Each food contains over 300 mg calcium per typical serving size

Very High** Foods
Tofu
Canned Salmon
Edamame
Bok Choy
Blackstrap Molasses
** Each food contains over 150 mg calcium per typical serving size

- Excerpted from Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN

- Article submitted by Kate Bandos, KSB Promotions

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