Bananas

Why they’re good for you: Bananas are high in potassium, which aids blood pressure and is critical for the proper function of the muscular and digestive systems. They’re also high in fiber, which means they’ll keep you fuller for longer.

How to eat them: Bananas are a great to-go food. Add a dollop of peanut butter for a sweet and savory snack. Sliced bananas are a great breakfast staple for cereals, yogurts and smoothies.

Serving size: 1 small banana

Calories: 90

Recipe: Chocolate Smoothie with Avocado and Banana

Yield: 2 servings

Ingredients

2 cups vanilla soy milk

½ avocado, pitted and peeled

1 medium banana, peeled

¼ cup unsweetened cocoa powder

2 individual packets Splenda

Place all ingredients in a blender and process until smooth. Serve immediately.

Nutrition per serving (12 oz.):

Calories: 252

Fat: 12 g

Sodium: 102 mg

Carbohydrates: 33 g

Dietary fiber: 8 g

Sugars: 8 g

Protein: 11 g

Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.com