A person is considered to be suffering from it if systolic blood pressure greater than or equal to 140 mmHg on two separate days or a diastolic blood pressure is greater than or equal to 90 mmHg. If you measure it at home, the measurement systolic pressure should not exceed 135 mmHg and diastolic pressure should not exceed 85 mmHg.
To avoid high blood pressure. food is important. Especially researchers developed a diet known to have beneficial effects about blood pressure: DASH diet.
As Dr. Michel Brack explains in his book “Hypertension: everything for its prevention and treatment ” (ed. Alpen), the DASH diet “is derived from the Anglo-Saxon acronym Dietary Approach to Stop Hypertension”, that is, diet of hypertensive patients In French. Therefore, the diet was established to treat and prevent high blood pressure.
As the author explains, “This diet promotes fruits, vegetables, limited salt intake, foods that contain a lot of calcium, potassium, magnesium and polyunsaturated fatty acids predominance of saturated fats“. One of the important elements of the DASH diet is potassium.
There is also potassium important for our overall health. Potassium deficiency is associated an increase in blood pressure, as well as an increased risk of stroke.
Therefore, it is imperative to consume in sufficient quantity. Daily potassium requirement vary from person to person. For an adult as for a teenager, According to the European Food Safety Authority (EFSA), the daily amount is 3500 mg. But be careful, an overdose of potassium can also be harmful to your health.
To fulfill this many foods are excellent sources of potassium. Among them we find, above all bananas, plums, grapes, carrots, lentils, white beans, pistachios or instant coffee powder.
To integrate them into your diet, Medisite shares three recipes that contain potassium-rich foodsfor fill it with one meal.
Lentils, quinoa and kale
To start the meal, we offer this Lentil Quinoa and Kale Appetizer, which is ready in 20 minutes. Carrot, lentils, quinoa and kale in this recipe are very rich in potassium.
Ingredients for two people:
- 60 g of green lentils
- 60 g of quinoa
- 2 large leaves of kale
- 2 carrots
- 1 small handful of hazelnuts
- 2 tbsp nut oil
- 1 tablespoon of vinegar
- 1 tablespoon of sesame seeds
- 1 pinch of curry
- salt pepper
Boil the quinoa and lentils and season. Then prepare the seasoning by mixing oil, vinegar, sesame seeds, curry powder, salt and pepper.
Wash the cabbage, remove the middle strip and roughly chop the leaves. In a non-stick pan, sweat the cabbage leaves for a few minutes.
Wash and peel the carrots and slice thinly. Coarsely chop the hazelnuts.
In each bowl, place the quinoa, then the lentils, carrots and cabbage. Sprinkle with crushed hazelnuts and season with a mixture of oil and vinegar.
Pork tenderloin with apricots
Medisite offers you the main course pork tenderloin with apricots. This recipe contains quinoa and pistachios, two potassium-rich foods.
Ingredients for four people:
- 400 g pork tenderloin
- 100 g of quinoa
- 1 fennel
- 3 apricots
- 2 tablespoons shelled pistachios
- 2 tbsp fresh coriander
- balsamic vinegar
- olive oil
- salt pepper
Cook the quinoa. Clean the fennel and remove the damaged leaves. Chop it coarsely.
Brown the fennel in a little olive oil in a large non-stick pan. Add about 10 cl of water and cook on medium heat for 30 minutes, watching and stirring regularly.
Once the fennel is cooked, deglaze with a tablespoon of balsamic vinegar.
Wash the apricots, remove the seeds and cut into quarters. Cut the filet mignon into pieces, season and cook in a non-stick pan. Remove the pork and brown the apricots in the same pan with a little olive oil.
Coarsely chop the pistachios. Place the quinoa in each bowl, then the pork tenderloin, fennel and apricots. Sprinkle with pistachios and cilantro.
Finally, Medisite reveals coffee foam. This last one is a very potassium-rich ingredient.
Ingredients for six people:
- 4 tablespoons of instant coffee
- 20 cl of whipped cream
- 6 eggs
- 3 sheets of gelatin
- ½ glass of rum
- 100 g of fructose
Dissolve the coffee in a saucepan with the whipped cream and rum in a bain-marie. Add the fructose and dissolve it.
Soften the gelatin for a few minutes. After wringing out, dissolve it in turn in the previous preparation. Let cool.
Break the eggs, separate the whites from the yolks. Beat the egg whites, throw a pinch of salt at the beginning to make them stronger.
Mix the coffee cream with the egg yolks. Add the egg whites, mixing from top to bottom with a spatula.
Refrigerate for 5-6 hours. Sprinkle with ground coffee beans before serving.