Avos help lower blood pressure ― add fiber-rich beans and barley for a delicious recipe.
Avocados not only protect vision and reduce heart attack risk, but researchers have found that avocado’s potassium and lutein content can help control blood pressure and oxidative stress.
The daily recommended potassium intake is 4700mg. Avocados contain about 152mg of potassium per 30g, and are naturally low in sodium with just 2mg per 30g. Moreover, avocados are one of the few foods that contain significant levels of antioxidant vitamins C and E both of which have been linked to blood pressure control in studies.
Avocado consumption can also fit into a wide range of healthy eating plans, because it is rich in nutrients and phytochemicals, yet medium to low in caloric content. Unlike typical fruits, avocados contain a very low sugar content of only 0.2g sugar per one-half fruit.
Eating avocados with salads, such as in the below recipe, greatly increases the bioavailability of carotenoids – another health-promoting property of the fruit. The barley and beans in this recipe also contain an excellent amount of fiber.
Avocado, Barley, and Black Bean Salad
- 1 cup carrot juice
- 1/2 tsp. thyme
- Salt to taste
- 1/8 tsp. cayenne
- 1/2 cup quick-cooking barley
- 3 tablespoons fresh lemon juice
- 1 tablespoon olive oil
- 1 can (19 ounces) black beans, rinsed and drained (red kidney or pinto beans also work)
- 1 cup fresh diced tomatoes
- 1/2 cup diced avocado
- Combine carrot juice, thyme, salt, and cayenne in medium saucepan. Bring to a boil over medium heat, add barley, and reduce to a simmer. Cover and cook until barley is tender, about 15 minutes.
- Meanwhile, whisk together lemon juice and oil in large bowl. Transfer barley and any liquid remaining in pan to bowl with lemon juice mixture; toss to coat.
- Add beans and tomatoes and toss to combine. Add avocado and gently toss. Serve at room temperature or chilled. For best flavor, remove from the refrigerator 20 minutes before serving.