NC)- According to the Heart & Stroke Foundation of
Canada, more than 40 percent of people with high blood pressure
aren't even aware they have it. High blood pressure can damage
the lining of arteries anywhere in the body, leading to
atherosclerosis or narrowing of the arteries. And that's a real
problem as it can double or even triple your risk of heart
disease and stroke and increase your risk of kidney disease.
The good news is that whether you wish to control high blood
pressure or just prevent it from happening, mushrooms can help.
Being at a healthy weight, cutting back on salt and eating more
foods rich in potassium, including fresh mushrooms, are three
of the Heart & Stroke Foundation's recommended lifestyle
changes for controlling blood pressure.
Slash the Sodium:
Fresh mushrooms are naturally very low in sodium with only 5 mg
per 1/2 cup serving of uncooked white button mushrooms. Use
them to boost flavor in pastas, salads, stir-fries and more.
Aim for less than 2300 milligrams of sodium per day, about one
teaspoon, from processed foods and salt added during food
preparation and at the table. Read nutrition facts labels to
check how much sodium is in a food. If the "percent daily
value" is higher than 20, the food is considered high in
sodium.
Watch that Weight:
Fresh mushrooms are a perfect choice for weight management,
since they have a high water content, are low in fat and
contain some fibre: three factors that will help you feel full
with fewer calories. That means less room for other
calorie-laden foods.
Pick up more Potassium
Fresh white button mushrooms contain 318 milligrams of
potassium (nine percent of the daily value) in each 1/2 cup
serving. Getting a little more potassium will help counteract
the effects of too much sodium on blood pressure.
Mushrooms Make a Difference
Add 1/2 cup white button mushrooms to your omelet or scrambled
eggs instead of 1/2 cup cheddar cheese and save 349 mg sodium.
Mix one cup of diced grilled portabella mushrooms into pasta or
pasta sauce instead of sausage and save 632 mg sodium and get
almost three times the potassium (630 mg).
For more mushroom nutrition information, great tips and
delicious recipes visit
www.mushrooms.ca
.