Just when you thought that’s it — “I have high blood pressure and there goes tasty dinners, great wines, beer with my buddies, desserts and much more” — well, think again. Just because you have high blood pressure, does not mean it’s all over and you have to retire to a boring, tasteless lifestyle. Actually, you can still enjoy great cuisine, snacks and spirits – and we urge you to.
A great meal or snack that you can enjoy, and that can help reduce your blood pressure is yogurt. Try it for breakfast, afternoon snack or even dessert. As long as you do not increase your calorie intake with yogurt – in other words eat in moderation – you may be surprised to discover a decrease in your blood pressure. To jazz up your yogurt and further increase your chances of lowering your blood pressure, you can sprinkle on blueberries or strawberries and walnuts. Delicious!
Eating berries, yogurt and walnuts have demonstrated, through various studies, the ability to lower high blood pressure and prevent it. Yogurt is a great source of calcium, potassium and magnesium, which have shown to regulate blood pressure. Researchers conducted a study for 15 years of more than 2,000 volunteers who did not have high blood pressure at the beginning of the study. Results showed that 31% of volunteers were less likely to develop high blood pressure when at least 2% of their daily caloric intake was yogurt, equivalent to at least one 6-ounce cup of low-fat yogurt every three days.
Studies showed that blueberries have a bioactive compound called anthocyanins, which protects against hypertension. A study showed that those who ate at least 1 serving a week reduced their risk of developing the condition by 10%. Blueberries showed to be more effective than strawberries, but strawberries are still helpful. Don’t give up on strawberries! Food variety is important to helping you stay happy and fulfilled while you maintain a lower pressure diet.
Nuts high in omega-3 fatty acids have also demonstrated the ability to lower high blood pressure by keeping the blood vessels flexible and protecting the nervous system. Since, walnuts provide the most omega-3 fatty acids, they are highly recommended. Eating around 1.5 oz. of nuts per day — no more than a handful or about 8 nuts per day — is enough to provide the necessary health benefits.
What is also great about eating yogurt, berries and walnuts, is that they are easy to fit into your daily life and they keep you feeling full longer than other foods. They taste great by themselves, and even better together.
Get out there and indulge and tell us all about it.