High blood pressure is a common condition that affects more than a quarter of all adults in the UK. The condition, which is also known as hypertension, puts extra stress on blood vessels and vital organs. Managing your blood pressure is crucial, as it having high blood pressure symptoms increases the risk of some deadly complications, including heart attacks and strokes. But, eating quinoa, kale and fava beans could slash your chances of developing high blood pressure, it’s been claimed.
Kale is a nutritious vegetable that could lower your cholesterol, and subsequently lower your blood pressure, according to over-50s non-profit organisation, AARP.
It’s high in fibre and calcium, while also boosting overall eye health, it said.
“Leafy green kale packs a nutritional wallop — cooked, raw or juiced,” said AARP.
“It contains important omega-3 fatty acids and vitamin K, which promotes blood clotting to stop bleeding, but be cautious with kale if you take a blood thinner.
“A cousin of broccoli, kale may help slow cognitive decline, protect your arteries and lower cholesterol.”
Kale is also packed full of powerful antioxidants, including flavonoids quercetin and kaempferol, which protect the heart and lower blood pressure, it’s been claimed.
Quinoa is a common superfood that contains a number of nutrients and vitamins, including magnesium and vitamin B2.
It’s high in fibre which helps to promote lower cholesterol, while also being low in sodium.
“The South American grain quinoa is well-known to vegans and vegetarians because it’s a complete protein and filled with antioxidants, vitamins and minerals, such as B2, magnesium, copper, iron and phosphorus,” said AARP.
“Quinoa is full of fibre, gluten-free and easy to use in place of other grains, pastas or white rice.”
Quinoa contains large amounts of magnesium and potassium, both of which have been claimed to lower blood pressure.
Broad beans – or fava beans – are slightly sweet green legumes that are rich in vitamins, minerals and fibre.
They contain magnesium and potassium, both of which relax blood vessels, and therefore lower your chances of high blood pressure.
A portion of broad beans – the equivalent to around 170g – provides 18 per cent and 13 per cent of your daily recommended magnesium and potassium, respectively.
“Low-fat, no-cholesterol fava (broad) beans have plenty of fibre and B vitamins, including folate, thiamin and riboflavin.
“Minerals such as manganese, iron and potassium also make these beans a nutrient-rich choice,” said AARP.