Blueberries are a delicious way to help prevent hypertension and heart disease.
Studies have found that raspberries are packed with antioxidants, fiber, and potassium ― all foods for a healthy heart. Research also shows that they lower hypertension and boost good cholesterol.
Strawberries are another good source of potassium. According to the DASH study (Dietary Approaches to Stopping Hypertension), potassium helps counter the negative effects of sodium on blood pressure. A single serving of strawberries provides 170 mg of potassium or five percent of the daily value (3,500 mg) of potassium. Here is a delicious way to get your dose of either of these fruits:
Blueberry Swirl Coffee Cake
Fresh raspberries or strawberries work equally well in this healthy recipe. It serves 16, takes only 20 minutes to prepare, and 40 minutes to cook. Believe it or not, it’s low in calories (210 per serving), fat, and cholesterol. It also contains nutrients particularly good for blood pressure: 4mg Vitamin C, 7mg Magnesium, 127mg Potassium, and 97mg Calcium.
- 2 1/2 cups fresh or frozen blueberries
- 1/3 cup packed light brown sugar
- 1 tsp. cinnamon
- 1/2 cup (1 stick) margarine
- 1 cup granulated sugar
- 1 large egg
- 1 large egg white
- 1 Tbsp. grated lemon zest
- 2 1/2 cups self-rising flour
- 1 1/4 cups reduced-fat (2%) milk
- Preheat oven to 350°F. Grease and flour 13 x 9-inch baking pan. Toss 2 cups blueberries, brown sugar, and cinnamon in small bowl until berries are coated.
- Cream margarine and granulated sugar in large bowl with electric mixer at high speed until light and fluffy, about 4 minutes. Add egg and egg white and beat for 2 minutes. Beat in lemon zest. Reduce speed to low. Add flour alternately with milk, one-third at a time, stopping mixer occasionally to scrape bowl with rubber spatula. Do not overbeat.
- Spread half of the batter into the pan and sprinkle with blueberry mixture. Spoon remaining batter on top, spreading evenly. Swirl through batter several times with a knife, then top with remaining blueberries.
- Bake for 40–45 minutes until toothpick inserted in the center comes out with moist crumbs clinging to it. Cool in pan on wire rack 15 minutes. Cut into 16 equal pieces. Serve warm or at room temperature.