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Newspaper
The Chronicle Telegram
Location
Elyria, Ohio, United States of America
Date
May 17, 2017
Page
19
Susan M. Selasky notes avocados are versatile beyond dips, with benefits including monounsaturated fats that help lower LDL and raise HDL. They fit into diets like DASH for high blood pressure and offer many culinary uses from spreads to sandwich toppings.
This two part note explains the DASH diet Dietary Approaches to Stop Hypertension as a proven way to lower blood pressure without drugs. It emphasizes foods rich in potassium calcium and magnesium, the synergy of nutrients in foods, and benefits beyond blood pressure including reduced risks of heart disease cancer diabetes and osteoporosis.
A readable chart lists potassium rich foods by category including fruits such as apricots avocados bananas cantaloupe dates kiwifruit nectarines peaches oranges plums prunes watermelon and juices. Vegetables cover artichokes broccoli Brussels sprouts lima beans baked potatoes tomatoes and tomato juice. Dairy includes milk with Ovaltine yogurt and protein sources highlight lentils cooked beans peas and fish especially tuna and halibut.
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