Winter brings along with it a wide variety of root vegetables that are packed with nutrients and can help keep your blood pressure in check.

High blood pressure, also known as hypertension, is a common health problem that affects millions of people worldwide. If left untreated, it may lead to serious health complications such as heart disease, stroke, and kidney failure.

A balanced diet that includes plenty of vegetables, especially those high in potassium and fiber, can be beneficial in managing high blood pressure. Here are some winter veggies that you should add to your diet:.

Brussels Sprouts

Brussels sprouts are a cruciferous vegetable that are known for their high fiber and low calorie content. In addition, they are rich in vitamins C and K, as well as potassium – a mineral that can help lower blood pressure.

Studies have shown that consuming potassium-rich foods can reduce the risk of stroke and heart disease in people with high blood pressure. You can enjoy brussels sprouts roasted, steamed, or sautéed with garlic and olive oil as a healthy side dish.

Carrots

Carrots are a root vegetable that are loaded with beta-carotene, which can help improve vision and promote healthy skin. They are also a good source of potassium which can help reduce blood pressure.

Studies have found that a diet rich in carrots may help lower cholesterol levels in the body, which can further benefit heart health. You can enjoy carrots raw or cooked in a variety of dishes such as soups, stews, and salads.

Potatoes

Despite their bad reputation as a “unhealthy” food, potatoes are actually a great source of fiber and potassium. The key is to prepare them in a healthy way – baking or boiling are good options.

Eating potatoes with the skin on can provide even more fiber and nutrients. Studies have found that consuming potatoes may help lower blood pressure in people with hypertension. You can enjoy potatoes in a variety of forms such as baked, boiled, mashed, or roasted with herbs and spices.

Beets

Beets are a root vegetable that are known for their distinctive red color and sweet taste. They are a great source of potassium and nitric oxide, which can help relax blood vessels and lower blood pressure.

Studies have found that drinking beet juice can significantly reduce blood pressure in people with hypertension. You can enjoy beets roasted or boiled and added to salads or soups.

Winter Squash

Winter squash such as butternut squash, acorn squash, and spaghetti squash are loaded with fiber, potassium, and vitamins A and C.

These nutrients can help improve heart health by reducing inflammation, lowering blood pressure, and improving cholesterol levels. You can enjoy winter squash roasted, mashed, or used in soups, stews, or casseroles.

Celeriac

Celeriac is a root vegetable that is related to celery and has a distinct flavor and texture. It is a great source of fiber, vitamin C, and potassium, which can help regulate blood pressure.

In addition, celeriac is low in calories and can be eaten raw or cooked. You can enjoy celeriac grated raw in salads, roasted, or mashed as a low-carb alternative to potatoes.

Parsnips

Parsnips are a root vegetable that are similar in taste to carrots, but with a nuttier flavor. They are rich in fiber, potassium, and vitamin C, making them a heart-healthy food.

Studies have found that a diet rich in parsnips may help lower cholesterol levels in the body. You can enjoy parsnips roasted, mashed, or used in soups or stews.

Turnips

Turnips are a root vegetable that are often overlooked but are packed with nutrients. They are a great source of fiber, potassium, and vitamin C, which can help lower blood pressure and improve heart health.

Studies have found that turnips may have anti-inflammatory properties, which can further benefit heart health. You can enjoy turnips boiled, roasted, or mashed as a healthy side dish.

Rutabagas

Rutabagas are a root vegetable that are a cross between a turnip and a cabbage. They are a good source of fiber, potassium, and vitamin C, making them a heart-healthy food.

Studies have found that rutabagas may have anti-cancer properties and can help improve digestion. You can enjoy rutabagas roasted, mashed, or used in soups or stews.

Kohlrabi

Kohlrabi is a cruciferous vegetable that has a mild flavor and is loaded with nutrients. It is a great source of fiber, potassium, and vitamin C, which can help improve heart health. In addition, kohlrabi is low in calories and can be eaten raw or cooked.

You can enjoy kohlrabi grated raw in salads, roasted, or mashed as a low-carb alternative to potatoes.