The Underrated Veggie That Lowers Cholesterol and Blood Pressure
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| The underrated turnip could be your ally against high cholesterol and hypertension Dimitri Otis/Getty Images |
The turnip has a bad reputation. According to a 2019 survey cited by Fox News, this root vegetable is the least liked among Americans. Out of the 2,000 participants surveyed, 27% expressed their dislike for this vegetable. However, before skipping it on your next grocery run, it might be worth reconsidering its benefits. Despite its unpopularity, the turnip deserves a spot in a balanced diet, especially if you are looking to reduce cholesterol and blood pressure.
According to data from the United States Department of Agriculture, a medium-sized turnip contains 233 milligrams of potassium, 25.6 milligrams of vitamin C, and 36.6 milligrams of calcium. Compared to the FDA's daily recommendations—4,700 milligrams of potassium, 90 milligrams of vitamin C, and 1,300 milligrams of calcium—just one turnip provides about 5% of the daily potassium requirement, 28% of vitamin C, and 3% of calcium. All this for only 34 calories.
Potassium, an essential nutrient, plays a crucial role in managing cholesterol and blood pressure.
Potassium: A Key Element in a Low-Cholesterol Diet
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While researchers do not fully understand the link between potassium and cholesterol reduction, it is commonly included in heart-healthy diets, explains WebMD (1). Low-cholesterol diets are generally rich in potassium-containing foods like turnips, making them an ingredient to prioritize for those looking to regulate their cholesterol levels..
A 2018 article (2) published in the National Institutes of Health (NIH) magazine MedlinePlus discusses the benefits of potassium in preventing cardiovascular diseases. A 2017 NIH study on mice suggests that potassium may help prevent atherosclerosis, the hardening of the arteries. However, the NIH report points out that potassium is not suitable for everyone, especially those with kidney problems. For healthy individuals, however, this mineral proves beneficial.
Lowering Blood Pressure with Potassium
The scientific evidence linking potassium to blood pressure reduction is more robust. A 2021 chapter in Advances in Food and Nutrition Research (3) mentions a negative correlation between potassium intake and blood pressure: the higher the potassium level, the lower the blood pressure. A 2019 review in Hypertension (4) highlights the effectiveness of potassium-enriched salt substitutes for people with high blood pressure. According to the study, replacing sodium chloride with potassium-enriched salts helped lowe
More recent research published in 2024 in Clinical Hypertension (5) explored how potassium helps lower blood pressure. The researchers noted that potassium promotes the excretion of excess sodium, allowing individuals with hypertension to reduce their blood pressure naturally. They cited an earlier study that identified potassium intake as an independent factor affecting blood pressure, with no direct link to sodium consumption
Incorporating Turnips into Your Diet
Knowing that turnips can benefit your health is one thing, but regularly incorporating them into your diet is another. With a bit of practice, however, it is entirely possible to embrace this underrated vegetable.
As turnips are root vegetables, they can easily be substituted for other root vegetables like potatoes in stews, soups, and casseroles. However, their slightly peppery taste, as noted by Medical News Today (6), may require some adjustment. For example, for a milder mash, try mixing half potatoes, half turnips, instead of fully replacing the potatoes.
Don't forget that turnip greens are also edible and nutritious. An article from WebMD (7) suggests sautéing them as a substitute for other leafy greens like collard greens. Lastly, for those who enjoy fresh flavors, raw turnips can be an interesting option. According to Healthline (8), after peeling off the outer skin, you can finely grate raw turnips and add them to salads or slaws, offering a different texture while boosting your potassium intake.
Despite its unfair reputation, the turnip could be a valuable addition to your diet, especially if you're aiming to improve cardiovascular health. By incorporating this nutrient-rich root vegetable into your meals, you can benefit from its properties for regulating cholesterol and reducing hypertension while discovering new flavors.
The Nutritional Benefits of Turnips
Turnips, despite being the least favorite vegetable among Americans, offer significant health benefits worth considering. A medium-sized turnip contains essential nutrients, including 233 mg of potassium, 25.6 mg of vitamin C, and 36.6 mg of calcium, contributing to daily dietary requirements at only 34 calories.
Potassium is particularly linked to lower cholesterol and blood pressure levels, with studies suggesting its role in preventing cardiovascular disease and aiding sodium excretion. To incorporate turnips into the diet, they can replace other root vegetables in stews and soups or be enjoyed raw in salads. This versatility can help boost potassium intake while enhancing meals.
References :
* Health Digist , The Unpopular Vegetable That Can Lower High Cholesterol And Blood Pressure At The Same Time - Health Digest
1) How Potassium Helps Your Heart
2) How Too Little Potassium May Contribute to Cardiovascular Disease
4) Potassium-Enriched Salt Substitutes as a Means to Lower Blood Pressure
5) Effect of Low Sodium and High Potassium Diet on Lowering Blood Pressure and Cardiovascular Events
6) What Are the Benefits of Turnips?
8) All You Need to Know About Turnips
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