Sodium has long been considered the blood pressure bogeyman – shake most of it from your diet and you'll be safe. What you may not know?
Choosing foods naturally low in salt and high in at least two of the three power minerals – calcium, magnesium and potassium – could be the best thing you ever do for your health. Music to the ears of the one in five Australians adults whose blood pressure is a touch higher than it should be. Add these 12 everyday foods to your next shopping list.
Avocado
Turn this versatile green gem into a healthy and waist-friendly chocolate mousse by blending with two dates, honey and 1/4 cup of cacao powder.
Banana
The perfect work snack and packed with potassium, team it with a handful of nuts to silence tummy rumbles in seconds.
Broccoli
The trick to perfect Broccoli? Don't overcook it! Think lightly steamed, with a drizzle of extra virgin olive oil.
Red capsicum
Use this to make your own fresh salsa, which will leave the jarred stuff in the shade. Blitz with cherry tomatoes and one garlic clove for a hit of flavour.
Kale
The ultimate versatile veg: throw in green smoothies, salads, stir-fries or bake in a hot oven to make a tasty and 100% guilt-free alternative to chips.
Kiwifruit
Rich in power minerals and immunity boosting vitamin C, add these to your fruit bowl. They ripen best at room temperature rather than in the fridge.
Peaches and nectarines
A must for your next smoothie or ideal sliced over cereal, choose fruit with a strong perfume for better flavour.
Pork loin
This lean meat gets our vote for a speedy, nutritious dinner. Pan-fry or grill and add a generous pile of lightly steamed green veg for a complete meal.
Quinoa
Use this magnesium-packed seed in patties, tabouleh, frittatas, risotto and more. It can even double as a crunchy coating for your next chicken schnitzel.
Sweet potato
Low GI and a great source of fibre, this is a carb that loves your body back. Store in a cool, dark place and they'll keep for up to three weeks.
White beans
Vegetarian? Toss these tiny pulses into salads, casseroles and pasta bakes for a fast, filling protein fix plus a healthy dose of fibre.
Yoghurt
A great substitute for cream in savoury dishes, look for the plain, fat-free variety for a hit of calcium plus potassium.
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