A potassium rich diet is essential for controlling the blood pressure level. It works by stimulating excretion of excess sodium, thereby helping in lowering the high blood pressure level naturally. To maintain the diastolic and systolic blood pressure levels in the normal range, you should aim for 4,700 mg of potassium daily.Sweet potato is the richest source of potassium. It contains more potassium than popular potassium rich foods such as banana, tomato and oranges. Hence, to control your blood pressure, add sweet potato to your daily diet. Here are some easy ways to manage your blood pressure with the help of sweet potato.
Sweet Potato Salad
Boil two to three medium sized sweet potatoes and dice them. Don’t remove the skin as it is packed with nutrients. Chop two apples, spring onions and celery and mix them with the sweet potato. Add a tablespoon of honey, a teaspoon of vinegar and olive oil and mix the ingredients.
Sweet Potato Soup
Dice two medium sized sweet potatoes, one carrot and one onion and add them to a pot. Add a tablespoon of minced garlic, one tablespoon of chopped sage, one cup of diced celery root, one tablespoon of soy sauce and two quarts of vegetable stock. Over medium heat cook until the vegetables become soft. Put the cooked vegetables in a blender and make a smooth paste. Simmer the pureed vegetables on low heat. Slice a bunch of kale and add it to the soup. Cook for about 15 minutes.
Sweet Potato Smoothie
This smoothie recipe combines two potassium rich foods, sweet potato and banana. Boil one medium sized sweet potato and peel it. In a blender add the boiled sweet potato, one ripe banana and a cup of skimmed milk and blend until smooth. Sprinkle a teaspoon of cinnamon powder.
Baked Sweet Potato Fries
Slice the sweet potatoes and place them on a baking tray. Sprinkle salt and pepper and cover the sweet potato slices with 1/8-cup of olive oil. In a preheated oven, bake the sweet potatoes for about 15 minutes. Take the baking tray out of the oven and flip the sweet potato slices and cook them for 10 minutes.
Sweet Potato Juice
To lower your blood pressure level, you can add sweet potato to your daily juice recipe. Peel one sweet potato, two apples, one carrot and one orange. Put them and four celery stalks in a juicer. Serve the juice with crushed ice.