3 Simple And Easy Avocado Recipes For High Blood Pressure

You might have heard that avocado is a healthy source of a number of important nutrients. Indeed, it has a lot of health benefits – and one of them is reducing high blood pressure. Naturally, you would be wanting to know more about how avocado helps to reduce and ‘normalize’ blood pressure levels. That’s what we tell you here alongside giving you avocado recipes for high blood pressure…

According to a recent report published by the Food Surveys Research Group, most Americans do not take the required amount of potassium for the body. And potassium is one of the major minerals required in the body to combat high blood pressure. It actually counterbalances the sodium content in the body – and it’s a known fact that if you have high levels of sodium in the body, it makes you prone to high blood pressure.

Additionally, having the recommended dose of potassium in your diet also helps with the following:

  • Your muscles and nerves work better
  • It helps to regulate your heartbeat

BY now you must be asking – “where does avocado figure?”

Here’s the answer to that:

  • Avocado is rich in potassium – in fact it contains more potassium than bananas!
  • 1 single cup of avocado slices supplies 708 milligrams of potassium.
  • Considering that the recommended intake is 4,700 milligrams daily, you get roughly 15 percent of your daily requirement from a 1 cup serving.

And now that you’re aware of why avocado is good for controlling your blood pressure levels, let’s get to the next logical step. And that is finding recipes in which you can use avocado. And in this next section we’re bringing you 3 easy recipes that you can use. Of course, you can use avocado in a variety of dishes, across different cuisines. But for now, you can start with these…

You probably already know how to make a smoothie – you just need a good blender and the ingredients cut up into small pieces. Add the ingredients to the blender and blend till you get the right consistency. If you want a cool smoothie, you can chill some of the ingredients beforehand. And if you find that the smoothie is becoming too thick, you can just add a bit of water or ice cubes – whichever suits your purpose.

Now with all these important tips out of the way, let’s focus on the ingredients:

  • Avocado (just the meat) – 1
  • Honeydew melon (peeled and chopped) – 1 cup
  • Kiwi peeled and chopped – 1
  • Baby spinach – 1 cup
  • Agave Nectar for sweetness – 1 tbsp. (optional)

The spinach is an additional source of potassium in this recipe – so you should ideally add it. In fact, the spinach also adds a dash of dark green color to the smoothie.

Next let’s move on to…


This makes for a healthy dinner or lunch – it’s quite filling and you get a decent amount of grains and greens. Let’s get to the…

List of ingredients:

  • Carrot juice – 1 cup
  • Thyme – ½ tsp.
  • Cayenne pepper – 1/8th of a tsp.
  • Quick cooking barley – ½ cup
  • Fresh lemon juice – 3 tbsp.
  • Olive oil – 1tbsp.
  • Black beans (boiled) – 19 ounces
  • Tomatoes (freshly diced) – 1 cup
  • Avocado (diced) – ½ cup
  • Salt to taste

Now for the method of preparation:

  • Take a medium sized saucepan and combine the carrot juice, salt, thyme and cayenne pepper. Bring to boil over a medium flame.
  • Add the barley and let the contents of the pan simmer.
  • Cover and cook till the barley is done – it takes about 15 minutes.
  • Take a large bowl and whisk the lemon juice and olive oil together. Add the contents of the saucepan. Toss well.
  • Add the beans and the tomatoes and toss again. Lastly, add the avocado and toss gently to combine but mash the avocado pieces.
  • Serve this salad chilled – it tastes better then.

We have covered a smoothie and a salad, now it’s time for…

Avocado Wrap

This dish is more tangy and oriental in its taste – and if you love your food to be slightly spicy then you will probably love this preparation…

Let’s take a look at the ingredients:

  • Cider vinegar – 2 tbsp.
  • Canola oil – 1 tbsp.
  • Canned chipotle chile in adobo sauce (finely chopped) – 2 tsp.
  • Shredded red cabbage – 2 cups
  • Medium sized carrot shredded – 1
  • Fresh cilantro (chopped) – 1/4th of a cup
  • White beans (rinsed) – 15 ounce
  • Ripe avocado (just the meat) – 1
  • Shredded Sharp cheddar cheese – ½ cup
  • Red onion (minced) – 2 tbsp
  • Tortillas (8-10 inch) – 4
  • Sea salt – 1/4th tsp.

Moving on to the method of preparation:

  • Whisk together the vinegar, canola oil, chipotle chile and the salt in a medium sized bowl.
  • Add the cabbage, cilantro and carrot and toss well.
  • Mash the avocado and the beans in another bowl with the back of a fork.
  • Stir in the cheese and onion mince.
  • To assemble the wraps – place a bit of the avocado and bean ‘paste’ on the wraps. Top with the cabbage and carrot slaw. Roll the wraps in half and serve.

So there you go – we have outlined why avocado is good for you if you suffer from high blood pressure and we’ve given you 3 simple avocado recipes for high blood pressure. And like we said even before in our discussion, these are just the simplest recipes we could find – you can try new dishes, and add your own twist to the ones we’ve provided. So go ahead, enjoy your avocados and keep your blood pressure in check!

Toni Wolf

Love to write and research about health related topics, like to play some competitive games and do some diverse exercises to keep me fit. My goal is to achieve a better income source in the internet while gaining a lot of knowledge. My intentions are usually not evil ;-). This content though on this site is something which is not 100% to trust, since it is not researched that deeply all the time. It is generally based on the knowledge of other sources. Still I want you to enjoy my site and the love I put in my site <3 Keep Healthy and take care of your body and soul <3

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