Cut you risk of heart attack and stroke in half

Hi guys,

 

Wanna cut your risk of stroke or heart attack in half by reducing your blood pressure? 

It is important to reduce your blood pressure by reducing your sodium intake by making better food choices.

It is important to choose low sodium foods but some suggests (Lowe your blood pressure naturally Rodale 2014) to choose foods also high in at least two of the three power minerals : calcium, magnesium and potassium.

Find a list of 13 well balanced foods below:

 

PROTEINS:

WHITE BEANS:

1 cup 13% of daily calcium, 30 % of magnesium and 24% of potassium

 

QUINOA:

1/2 cup cooked 2% of daily calcium, 15% magnesium and 5% potassium

PORK TENDERLOIN:

3 oz 6% of daily magnesium and 15% of potassium

FAT-FREE PLAIN YOGURT

1 cup 49% of daily calcium, 12% of magnesium and 18% of potassium

TILAPIA

4 oz 8% of daily magnesium and 8% of potassium

 

VEGETABLES:

RED BELL PEPPER:

1 cup raw 1% of daily calcium, 4 % of magnesium and 9 % of potassium

KALE:

1 cup raw or cooked 9% of daily calcium, 6 % of magnesium and 9% of potassium

BROCCOLI:

1 Cup cooked 6% of daily calcium, 8% of magnesium and 14% of potassium

SWEET POTATO

1 medium with skin 4% of daily calcium, 8% of magnesium and 15% of potassium

 

FRUITS:

 

BANANA:

1 Medium 1% of daily calcium, 8% of magnesium and 12% of potassium

Kiwi:

1 fruit 2% of daily calcium, 7% of magnesium and 9% of potassium

 

PEACH OR NECTARINE:

1 medium 1% of daily calcium, 3% of magnesium and 8% of potassium

AVOCADO:

1/2 fruit 1% of daily calcium, 5% of magnesium and 10% of potassium

Happy heart attack reducing!

 

Ciao for now!

 

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