4 Autumn Foods Beneficial for Heart Health and Blood Pressure Control

Thanks to their potassium, fiber and magnesium content, these foods help maintain heart health and manage blood pressure as part of a healthy diet.

Due to the presence of potassium, fiber and magnesium, these foods help maintain heart health and manage blood pressure within the framework of a healthy diet.

Sefir Arjan - Social Group: A diet rich in potassium, fiber and magnesium can help maintain heart health and manage blood pressure within the framework of a healthy eating pattern. Nutritionists consider sweet potatoes, squash, beans, and oats to be good fall options for providing these nutrients.

4 autumn foods to control high blood pressure

4 fall foods to control high blood pressure in the fall season with a set of foods that can help maintain blood pressure in a healthy range. Four nutritionists share their favorite fall foods and explain why they can be good choices for heart health and blood pressure control.

These foods are rich in compounds such as potassium, fiber and magnesium; Nutrients that can help support heart health and regulate blood pressure.

One of the favorite fall foods of nutritionists is sweet potato. This food is naturally sweet, filling and can be used in all kinds of sweet and salty foods.

Sweet potatoes are a good source of potassium; A mineral that can partially neutralize the effects of sodium and help control blood pressure. Also, the fiber in it helps the regular functioning of the digestive system, and the beta-carotene in it is an antioxidant that supports the health of the eyes and the immune system.

Dice sweet potatoes, roast them in the oven with a little olive oil, and serve them with Brussels sprouts and lean ground beef or turkey, says nutritionist Lindsay DeSoto.

For a sweeter option, you can add a little cinnamon, nuts or seeds, or add a little maple syrup.

Delicata squash is another popular fall option. The skin of this type of pumpkin can also be eaten, so it does not need to be peeled for preparation.

This pumpkin is naturally low in sodium and is a source of potassium; A mineral that plays an important role in maintaining healthy blood pressure. Also, the fiber in it supports heart health and metabolism, and by slowing down the digestion process, it can help create a more stable blood sugar response.

Nutritionist Suzanne Fisher suggests roasting delicata squash with a little olive oil and spices like cumin, coriander, cinnamon, chili powder, and white pepper.

For more variety, you can use fresh herbs, garlic, smoked paprika or a small amount of Parmesan cheese. If delicata squash is not available, acorn squash can be a good substitute.

Beans are a popular fall staple for dishes like chili. Canned beans are also considered a practical option to have a vegetable protein source at home due to their easy preparation.

Beans feature prominently in the DASH and MIND dietary patterns, which are associated with heart and brain health and blood pressure control. This food item is also rich in prebiotic fiber, which contributes to the health of the gut microbiome.

Nutritionist Maggie Moon recommends draining and washing canned beans before consuming them to reduce excess sodium.

To make a simple chili, he combines at least three types of beans with lean turkey, sweet potatoes, tomatoes and a variety of spices.

Beans can also be made into a dip or spread with garlic, olive oil, lemon juice and a pinch of salt and eaten with vegetables, sandwiches or bread.

With the autumn season approaching, oats can also become one of the popular options for breakfast. It is easy to prepare and you can increase its protein content by adding milk or protein powder.

The fiber in oats can help reduce the risk of cardiovascular disease. Dietary fiber also affects the gut microbiome and its associated metabolites, which can contribute to lowering blood pressure.

Oats also contain micronutrients such as magnesium and phosphorus that have been linked to a reduced risk of high blood pressure.

Dietitian Elizabeth Klingbeil suggests making instant oatmeal with milk instead of water for a quick breakfast. Then, depending on the taste, different ingredients can be added to it; including:

Frozen berries that are warmed with oats

Walnuts or pecans to add healthy fats

Canned pumpkin, a little maple syrup and pie spice to make pumpkin pie flavored oats

According to this expert, the great variety of oats makes it easier to include them in your daily diet.

Fall foods like sweet potatoes, squash, beans, and oats can be part of a heart-healthy and blood pressure-controlling diet because of their potassium, fiber, and magnesium. Using these nutrients in dishes like chili, roasted vegetables, and grain bowls can be an easy way to increase your nutrient intake this fall.

Nutrition experts say that vegetable protein sources, in addition to providing protein, are rich in fiber, antioxidants, vitamins and minerals and help the body's health.

Based on the results of recent studies, doctors say that the decline in cardiovascular health begins in adolescence, and although heart disease has not yet occurred at this age, indicators such as blood pressure, sugar, cholesterol, and weight are out of the ideal condition.

Chinese researchers have found that adding peptides extracted from an edible mushroom can increase the perceived saltiness of salt by 71%; A discovery that may help produce low-sodium condiments.