Lower Pressure Blog

Bread can be sinister to individuals with high blood pressure

Shocking, isn’t it? The Centers for Disease Control and Prevention (CDC) says that 9 out of 10 Americans over 18 consume too much salt and the leading culprit is not French fries or pretzels—but slices of bread!

The truth is most manufactured bread you buy in supermarkets or bakers contains a lot of salt.

High levels of sodium in your bloodstream impairs your kidneys’ ability to remove fluids. This extra fluid results in a higher blood pressure due to the extra strain on the delicate blood vessels leading to the kidneys.

And when eaten several times a day, the seemingly-innocent slice of white bread you have in your bread keeper can dramatically raise your daily salt intake. In fact, a single slice of white bread could contain as many as 230 mg of sodium, according to the CDC.

How Much Salt Is Enough?

For Americans over the age of 51 (or have high blood pressure or diabetes), the CDC recommends a daily salt limit of 1,500 mg. Unfortunately, the average American consumes 3,266 mg (not counting salt added at the table), which is far above the recommendation.

CDC Director Dr. Thomas R. Frieden told the media in a telephone news conference: “Heart disease and stroke are leading causes of death in the United States and are largely dependent on the high rate of high blood pressure. One of the things that is driving blood pressure up is that most adults in this country eat or drink about twice the amount of sodium as is recommended. Most of that extra sodium comes from common grocery store and restaurant items and a very small proportion from the salt shaker at the table.”

Frieden then recommended that individuals as well as food producers must voluntarily reduce the amount of salt in their food.

“People can choose how much food to add at the table,” he said. “They can’t take it out once it’s there.”

This means that if you eat a lot of bread, you could substitute by finding salt-free bread or make your own salt-free bread. Naan, fruit loaf or wholemeal bread can all be made salt-free.

High blood pressure: What Foods to Avoid

Apart from staying active (everyone should aim to do at least 150 minutes of moderate physical activity weekly) and losing a few pounds (when you’re overweight the heart has to work harder to pump blood, raising blood pressure) simply knowing which foods contribute to high blood pressure—and avoiding them, is crucial.

1. Refined Carbs and Processed Grains

The most common sources of refined carbohydrates are white bread, white rice, white flour, sodas, pasta, breakfast cereals and added sugars. These have been stripped of almost all fiber, vitamins and minerals. Switch to whole grains instead as they are very high in dietary fiber.

2. Alcohol

If you must drink, limit consumption to no more than two drinks per-day for men and one drink per-day for women. Generally, a drink would either mean a 12-ounce beer, a 4-ounce glass of wine, or 1.5 ounces of liquor.

3. Soft Drinks

A 2-decade study in 40,000 men found that the men who drank at least one soda a day had a 20% higher risk of having—or dying from—a heart attack, compared to those who rarely consumed soft drinks.

4. Fried Foods

In a well-publicized study, participants who ate fried foods 4-6 times per week had a 39% increased risk of type 2 diabetes, and those who did 7 or more times a week had a 55% increased risk, compared to those who ate fried foods less than once a week.

5. Processed Meats

A 2-oz serving of processed meat contains 500 mg of sodium. If you cannot avoid eating processed & deli meats, limit your intake to two very small (2-3 oz) servings a week.

6. Trans Fats and Saturated Fats

Saturated fat can be found in chicken, red meat, dairy products and in some plant-based foods like coconut and palm oil. It can also be found in processed foods (i.e. pastries and biscuits) and food items that list ingredients like butter, palm oil (often simply called vegetable oil), meat and cheese. These foods should not go beyond 6% of your total calorie intake.

Healthy Breads For You To Enjoy

1. Ezekiel bread

Ezekiel bread stands out among most varieties because it’s made without added sugar and from sprouted whole grains. The sprouting process increases the amount and bio-availability of vitamins, like vitamin C, and minerals, like folate and lysine, so Ezekiel bread is a bonafide nutritional powerhouse. Quick lesson on sprouting grains: Companies can do it one of two ways—dry or wet.

Dry sprouting process: You can sprout the grain, then dry it to lock in the nutrients when they’re at their peak. The sprouted grain can be stored until it’s cooked or milled into sprouted grain flour, and then make bread.

Wet sprouting process: You can also mash wet, sprouted grains into a thick paste to make breads, tortillas, and more; these products are often described as “flourless.”

Ezekiel bread is an amazing choice for vegetarians, because it’s made from wheat, barley, beans, lentils, millet, and spelt. When these six grains and legumes are sprouted and combined, they create a complete protein similar to that found in milk and eggs. It’s also high-quality, containing all nine essential amino acids (and 18 total). What’s more, sprouted grains are more easily tolerated by people with grain protein sensitivities, may help fight diabetes, protect against fatty liver disease, and reduce your risk for cardiovascular issues.

2. Rye bread

In a study conducted at Lund University in Sweden, mice were fed whole grain diets based on either wheat or rye for 22 weeks. Whole grain rye reduced bodyweight, slightly improved insulin sensitivity, and lowered total cholesterol in the mice. Further research, published in Nutrition Journal, found people who ate rye bread (with three varying levels of rye bran—the highest amount of bran) for breakfast experienced decreased hunger and desire to eat eight hours later, compared to people who ate wheat bread. Rye bread is made with rye flour, which comes from a wheat-like plant.

3. Sourdough

It’s more labor-intensive to make sourdough bread. There’s a longer rise time, and that increases the lactic acid and creates an ideal pH for the enzyme phytase. This enzyme breaks down phytates—which bind to minerals, like iron, zinc, and manganese, slowing their absorption) more effectively than other breads. Also, the long fermentation process allows the bacteria to break down the carbs and gluten in the bread, making it easier for you to digest and releasing the nutrients so they’re easier to absorb, according to the Mayo Clinic.

This is by no means and exhaustive list. There are many healthy alternatives out there for you to enjoy. Always read the labels and check the sodium content of foods that you eat.

I love having “Turkey Pot Pie” when it is cold and snowing outside. I used to go to Marie Calender’s to enjoy theirs being as I did not know how to make my own. But now I no longer have to look any further than my own kitchen for this great meal.

With turkey, vegetable, gravy, and a light flaky crust, wow that is just amazing. So today I want to share this delicious recipe that serves eight. Here is a delicious way to use those holiday leftovers.

Ingredients for the Turkey Filling:

• 2 tablespoons olive oil
• 6 cloves crushed garlic
• 1 tablespoon picked thyme leaves (or 1 tsp. dried)
• 1 tablespoon chopped fresh oregano (or 1 tsp. dried)
• 1 tablespoon chopped fresh tarragon (or 1 tsp. dried)
• 1 bay leaf
• 1 teaspoon turmeric
• 2 teaspoons salt-free all-purpose seasoning
• 1 teaspoon ground black pepper
• ½ teaspoon salt
• 2 cups frozen pearl onions, thawed
• 1 cup carrots, peeled and cut into 1-inch cubes
• 1 cup celery, cut into 1-inch pieces
• 1 cup shiitake mushrooms, sliced ½-inch thick
• 1 cup crimini or button mushrooms, quartered
• 4 tablespoons flour
• ½ cup Pernod (optional)
• 3 cups low-sodium chicken stock
• 1 pound skinless, boneless turkey breast, cut into 2-inch cubes
• 1 cup frozen sweet peas, thawed
• ½ cup chopped parsley

Ingredients for the Crust:

• 1⅓ cups flour
• ½ teaspoon salt (optional)
• ½ cup trans fat free margarine
• 3 tablespoons ice water

Directions:

1. Prepare the chicken. In a large sauté pan over medium-high heat, heat the olive oil until hot. Stir in the garlic, thyme, oregano, tarragon, bay leaf, turmeric, salt-free all-purpose seasoning, pepper, salt and sauté for one minute.

2. Add the onions, carrots, celery, and mushrooms and sauté for two minutes. Stir in the flour and coat the vegetables well. Add the Pernod, if using, and chicken stock and stir to blend well.

3. Allow the mixture to come to a simmer. Stir in the chicken and simmer for five minutes.

4. Stir in the peas and parsley. Remove from heat and pour the mixture into a 3-quart oval casserole. Cover loosely with foil and set aside.

5. Preheat the oven to 375°F. Line a rimmed baking sheet with foil and set aside.

Making The Crust:

To make the crust, placed the flour (and salt, if using) in a medium-sized bowl and add the margarine spread, cut into in one-inch pieces. Cut the margarine spread into the flour with a fork or pastry cutter (this can all be done in a food processor) until crumbly. Avoid overworking the dough.

Add the ice water and mix (pulse in a food processor) until the dough just comes together. Roll the dough between two pieces of film wrap until it matches the size of the casserole. (Hold the dish above the dough to check for correct size.) Peel off the top layer of wrap and bring the casserole next to the dough. Lift the dough by the bottom wrap and use it to help invert the crust onto the casserole.

Trim the outside edges of the crust and gently press the dough so that it fits perfectly around the inside perimeter of the casserole dough. Cut eight, evenly-spaced 1-inch vents in the dough as demarcations of portions and to release steam while baking.

Place the casserole on the foil-lined baking sheet and bake until the crust is golden brown and the juices are bubbling about 45 minutes. Let the casserole rest for ten minutes before serving.

We collected dozens of great heart healthy recipes for you – Here they are…

DAYVIGO For Insomnia

Eisai Inc., the U.S. pharmaceutical subsidiary of Eisai Co., Ltd., today announced the U.S. Food and Drug Administration (FDA) approved DAYVIGO™. Lemborexant 5 mg and 10 mg for the treatment of adult patients with insomnia, characterized by difficulties with sleep onset and or sleep maintenance.

The approval was based on a robust clinical development program that included two pivotal Phase 3 studies. They evaluated DAYVIGO versus placebo for up to one month and DAYVIGO versus placebo for six months. The FDA has recommended that DAYVIGO be classified as a controlled substance. This recommendation has been submitted to the U.S. Drug Enforcement Administration (DEA).

DAYVIGO will be commercially available following scheduling by the DEA, which is expected to occur within 90 days.

“Insomnia disorder is a chronic condition that has a variety of potential negative impacts and long-term consequences for health and well-being.” said Russell Rosenberg, PhD, D.ABSM, a principal investigator in the DAYVIGO clinical studies and former Chairman of the Board of the National Sleep Foundation. “The clinical trials provide evidence that DAYVIGO may improve patients’ ability to fall asleep and stay asleep.”

How It Works

The mechanism of action of lemborexant in the treatment of insomnia characterized by difficulties with sleep onset and/or sleep maintenance is presumed to be through antagonism of orexin receptors. The orexin neuropeptide signaling system plays a role in wakefulness. Blocking the binding of wake-promoting neuropeptides orexin A and orexin B to orexin receptors OX1R and OX2R is thought to suppress wake drive. Lemborexant binds to orexin receptors OX1R and OX2R and acts as a competitive antagonist with stronger inhibition effect to OX2R*.

The Clinical Trials

A team led by Margaret Moline, PhD, Executive Director, Neurology Business Group, Eisai, investigated whether lemborexant, an orexin receptor antagonist, can treat insomnia disorder in geriatric patients compared to a placebo and zolpidem tartrate extended release therapy.

The approval was based on the results of a clinical development program that included two pivotal Phase III studies (SUNRISE 2 and SUNRISE 1), which evaluated DAYVIGO versus comparators for up to one month and DAYVIGO versus placebo for six-months, respectively, in a total of about 2,000 adult patients with insomnia. From these studies results, DAYVIGO demonstrated statistically significant superiorities on sleep onset and sleep maintenance compared to placebo in both subjective and objective evaluations.

The Food and Drug Administration has approved lemborexant (Dayvigo) for the treatment of insomnia in adults. The agency approved the drug for the treatment of insomnia characterized by difficulties with sleep onset or sleep maintenance.

Lemborexant will be available in 5-mg and 10-mg tablets after the Drug Enforcement Administration schedules the drug, which is expected to occur within 90 days, according to a statement from Eisai.

Lemborexant is an orexin receptor antagonist. Its approval is based on two phase 3 studies, SUNRISE 1 and SUNRISE 2, that included approximately 2,000 adults with insomnia. Investigators assessed lemborexant versus active comparators for as long as 1 month and versus placebo for 6 months.

Clinical Trial Findings:

In these studies, lemborexant significantly improved objective and subjective measures of sleep onset and sleep maintenance, compared with placebo. The medication was not associated with rebound insomnia or withdrawal effects after treatment discontinuation.

In the phase 3 trials, somnolence was the most common adverse reaction that occurred in at least 5% of patients who received lemborexant and at twice the rate in patients who received placebo (lemborexant 10 mg, 10%; lemborexant 5 mg, 7%; placebo, 1%).

In a middle-of-the-night safety study, lemborexant was associated with dose-dependent worsening on measures of attention and memory, compared with placebo. Treatment did not meaningfully affect ability to awaken to sound, however.

Previously reported data showed that lemborexant was effective in male and female patients and was well tolerated by both sexes and that the medication did not impair postural stability and driving performance.

No respectable Thanksgiving plate is without some form of cranberry, but the fruit’s popularity seems to plummet the other 364 days of the year.

That’s a shame, nutrition experts say, because cranberries deliver a bundle of health benefits. And they’re quite efficient: A cup of raw cranberries carries just 50 calories.

So why aren’t they more of an everyday food? It may come down to taste.

“They’re a little bit more bitter than blueberries or other berries that have those phytochemicals – and a little bit crunchier,” said Maya Vadiveloo, an assistant professor in the Department of Nutrition and Food Sciences at the University of Rhode Island.

“I think you can start to get used to almost any flavor over time, but I think we may have this bias that all fruit needs to be sweet,” she said. “It might just be that people have not really thought that much about cranberries, unless it’s around Thanksgiving.”

Among the health benefits associated with cranberries:

• The vitamins and minerals they contain boost the body’s digestive health and antioxidant system and promote good heart health – even possibly improving blood pressure and cholesterol.
• They are high in fiber. But contrary to common perception, the most recent research has not definitively shown that cranberry products help prevent or treat urinary tract infections.
• In laboratory studies, they’ve been linked to a lower risk of certain types of cancer.
• They contain chemicals that may combat norovirus and other food-borne illnesses.

Cranberries Are Often Overlooked

“Cranberries may be a little underutilized,” Vadiveloo said. “They’re not nearly as expensive as many other berries, and at Thanksgiving, the greater variety of fruits and vegetables that you have around – things like stuffing, mashed potatoes, gravy – if you’re balancing your plate with a little bit of everything, you tend to eat less of all the things and still feel very satisfied.”

One popular way to work cranberries into a daily diet all year long is by adding dried cranberries to a salad. And while cranberries may taste better when they’re dried than when they’re raw, that sweetness comes at a high cost.

Nutrition Just The Facts

Nutritionally speaking, dried cranberries may be closer to candy than they are to fruit. A 1/3-cup serving of dried cranberries carries 123 calories. Worse, most of the nutrients found in raw cranberries are nowhere to be found in the dried version.

One cup of chopped raw cranberries, for example, contains 14.6 mg of vitamin C per serving, while one cup of dried cranberries contains 0.3 mg.

If you start to think that one of the snack-size Halloween candies is 60 to 110 calories, you could have two cups of raw cranberries for that amount – and feel fuller, and have a lot of the beneficial effects.

Similarly, sweetened cranberry sauce, a Thanksgiving staple, contains 418 calories with just 5.5 mg of vitamin C per one-cup serving.

Most foods can be healthy, especially in their raw form. But when we start doing things to them, we need to be more concerned about the health effects. If you’re trying to start eating more cranberries, even if you’re planning to add sweetener, doing it yourself versus buying something that’s already pre-processed is better.

People tend to add far less of their own sweetener than what’s in commercially prepared food.

Refreshing Cranberry Juice

Another popular way people may try to add cranberries to the diet is by drinking them. Cranberry juice is often combined with other fruit juices, such as grape or apple, for a better flavor.

As with any juice, it’s important to consider the amount of sweetener that’s added. Unsweetened cranberry juice contains 116 calories and 23.5 mg of vitamin C per one-cup serving. Also, it’s worth noting that cranberry juice may interact with certain medications.

And of course, cranberries are popular in muffins. But depending on how they are made, muffins aren’t necessarily a nutritionist’s favorite choice. You don’t want to see a muffin claim health benefits just because it has cranberries.

Miso-Maple Salmon is a hearty, nutritious, and delicious meal that can easily be prepared at home. If you’re looking for a way to spice up your salmon dishes, this recipe is the perfect choice. With easy-to-follow instructions, you can make this flavorful dish in no time.

In this article, we’ll walk through all of the ingredients and preparation steps needed to create the most delicious Miso-Maple Salmon dish ever. So grab your ingredients and get ready to make this simple yet tasty dinner! Make sure to follow these instructions carefully so that you can enjoy Miso-Maple Salmon at home tonight!

Ingredients and preparation

Making Miso-Maple Salmon at home is a great way to try something new and delicious. This simple yet flavorful dish can be prepared in no time with just a few ingredients and easy-to-follow directions.

To start, you’ll need to gather the necessary ingredients:

• four salmon fillets
• 1/4 cup miso paste
• 2 tablespoons maple syrup
• 1 tablespoon olive oil
• salt and pepper to taste

You’ll also need to preheat your oven to 425°F.

Once you have all of the ingredients ready, it’s time to mix together the miso-maple sauce. In a medium bowl, combine the miso paste, maple syrup, olive oil and salt and pepper until it forms a smooth mixture.

Next, line a baking sheet with parchment paper then place the salmon fillets on top. Finally, evenly spread the miso-maple mixture over each of the fillets so that they are fully coated in flavor. Now your Miso-Maple Salmon is ready for baking! Place it in the preheated oven for 15 minutes or until cooked through.

Plating and serving

Plating and serving is an important part of the miso-maple salmon dish. To ensure that your dish looks as good as it tastes, there are a few tips and tricks you can use.

First, top off your salmon with fresh herbs such as cilantro, parsley or chives for an added layer of flavor and aesthetic appeal. For added texture, sprinkle toasted sesame seeds over the top of the salmon before serving. This will add a crunchy element to the dish that will make it even more enjoyable.

Finally, don’t forget that all dishes need balance – so if you find that your miso-maple sauce is too sweet or too salty, try adding more maple syrup or some soy sauce (just a little bit!) to adjust it accordingly! With these tips in mind, you’ll be able to create a perfectly balanced and delectable miso-maple salmon dish every time.

For an additional delight I like to serve over Basmati rice and green bean casserole.

Here they are

What Is Cat’s Claw

Named after its hook-like horns, cat’s claw (Uncaria tomentosa) is a woody vine native to the Amazon rain-forest and other places in South and Central America. The bark and root have been used by South Americans for centuries to treat health problems including arthritis, stomach ulcers, inflammation, dysentery, and fevers. It was also used as a form of birth control.

Test tube studies indicate that cat’s claw may stimulate the immune system, help relax the smooth muscles (such as the intestines), dilate blood vessels (helping lower blood pressure), and act as a diuretic (helping the body eliminate excess water).

The plant also has antioxidant properties, helping the body eliminate particles known as free radicals that damage cells. Scientists believe free radicals contribute to health problems, including heart disease and cancer. Antioxidants can help neutralize free radicals and may reduce, or even help prevent, some of the damage they cause.

Some early studies suggest cat’s claw may kill tumor and cancer cells in test tubes.

Precautions

The use of herbs is a time-honored approach to strengthening the body and treating disease. Herbs, however, can trigger side effects and can interact with other herbs, supplements, or medications. For these reasons, you should take herbs with care, under the supervision of a health care provider.

Cat’s claw appears to have few side effects, however, there have not been enough scientific studies on cat’s claw to determine its safety. Some people have reported dizziness, nausea, and diarrhea when taking cat’s claw. Diarrhea or loose stools tend to be mild and go away with continued use of the herb.

Pregnant or nursing women should not take cat’s claw because it may cause miscarriage.

If you have had a transplant should not use cat’s claw unless specifically directed by their physician because of its possible effects on the immune system.

People with leukemia or low blood pressure should not take cat’s claw.

Those with kidney or liver disease should not use cat’s claw without first asking their doctor.

Always consult your physician before using this natural remedy to lower you high blood pressure

TIn keeping with heart healthy food , here is a great idea for a heart healthy burger by substituting ground beef with ground turkey. Less fat means better heart health. Bon apettit!

Thai seasoning is a blend of seasonings that is reminiscent of the classic flavors of Thai cooking. The ingredients vary widely by brand but often include garlic, coriander, onion, cilantro, and pepper. Look for it at food specialty store.

Ingredients

• 1/4 cup(s) refrigerated or frozen egg product, thawed or 1 egg, beaten
• 1/4 cup(s) bread crumbs, fine, dry
• 1 teaspoon Thai Seasoning
• 1 pound turkey ground.
• 6 hamburger buns, whole grain (cocktail size).
• 3/4 cup(s) fresh basil.
• 2 tablespoons peanut dipping sauce.
• 1 medium mango peeled and slice.

Directions:

1. In a medium bowl, combine egg product or egg, bread crumbs, and Thai seasoning or curry powder. Add ground turkey breast; mix well. Shape into six 3/4-inch-thick patties.

2. Place patties on the greased rack of an uncovered grill directly over medium goals. Grill for 14 to 18 minutes or until done (165°F),* turning once.

3. To serve burgers, top bottom half of each bun with some of the basil. Add patties. Spoon peanut dipping sauce over patties; add mango slices and bun tops.

We collected dozens of great heart healthy recipes for you – Here they are…

What is Xanax?

Xanax is a medication, FDA-approved for treatment of anxiety and panic disorder in adults. Xanax is used primarily as a short-term treatment of mild to moderate anxiety, including Generalized Anxiety Disorder (GAD), and nervous tension.

Does Xanax Lower Blood Pressure?

Xanax is a benzodiazepine (a class of drugs that slow down the central nervous system), which binds to a receptor in the brain (GABA) that helps make neurons less excitable.

In a study from 2018 suggest that chronic Benzodiazepine consumption is associated with lower blood pressure.

According to the American Psychiatric Association, “Anxiety is a normal reaction to stress and can be beneficial in some situations. It can alert us to dangers, and help us prepare and pay attention.”

Anxiety disorders differ from normal feelings of nervousness or anxiousness and involve excessive fear or anxiety. These disorders are the most common of mental disorders and affect nearly 30 percent of adults at some point in their lives.

Anxiety refers to the anticipation of a future concern and is more associated with muscle tension and avoidance behavior.

Does anxiety cause high blood pressure?

According to the Mayo Clinic, “Anxiety doesn’t cause long-term high blood pressure (hypertension). But episodes of anxiety can cause dramatic, temporary spikes in your blood pressure. If those temporary spikes occur frequently, such as every day, they can cause damage to your blood vessels, heart and kidneys, as can chronic high blood pressure.”

High blood pressure is a common condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems, such as heart disease.

Blood pressure is determined both by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. The more blood your heart pumps and the narrower your arteries, the higher your blood pressure.

So Does It Help?

Originally we posed the question, “Can Xanax Help Lower Blood Pressure?” The answer is both yes and no. Yes, Xanax is able to lower your high blood pressure if you are suffering from stress-induced anxiety disorder.

What is the difference between stress and anxiety? The difference between them is that stress is a response to a threat in a situation. Anxiety is a reaction to the stress.

Stress levels go up. Blood Pressure Goes Up. Anxiety about blood pressure going up keeps it up. This is not high blood pressure by the Socratic method but actually a cascade of life events that continue piling up.

Therefore psychologists and family physicians can prescribe Xanax for the anxiety which in turn can settle the stress although the stressors remain. With the anxiety dealt with you are able to lower your blood pressure.

Final Thoughts

There might be a natural alternative though, which is Valerian root. Drugs such as alprazolam (Xanax) work by increasing the amount of gamma-aminobutyric acid (GABA) in the brain. The valerenic acid and valerenol contained in valerian root extract act as anti-anxiety agents.

Remember only a licensed physician a can make the determination what is the best pharmacological path to take.

To read more about Blood Pressure Medications – Read this article.

Well I wanted to start of the “New Year” with tantalizing beef pot roast recipe for you and yours to try this weekend. When I think of pot roast I think of cold winter days with the snow falling outside. Inside the aroma of succulent pot cooking away in the oven.

You can serve this dish with a medium baked potato if you do not like sweet potatoes. Remember we want to be heart healthy so we want to avoid loading the potato with butter and sour cream and cheese

Ingredients:

• 1 Beef Shoulder Roast Boneless (3 to 3-1/2 pounds)
• 2 teaspoons olive oil
• 1-1/2 teaspoons salt
• 3/4 teaspoon pepper, divided
• 1 cup chopped onion
• 1 tablespoon chopped fresh thyme
• 1 cup unsalted beef broth
• 3/4 cup apple cider
• 3 pounds sweet potatoes, peeled, cut crosswise into 1 to 1-1/2 inch pieces
• 2 teaspoons minced garlic
• 2 tablespoons maple syrup
• 1 teaspoon minced fresh ginger
• 2 tablespoon cornstarch dissolved in 2 tablespoons brandy or water

Instruction:

1. Heat oil in stockpot over medium heat until hot. Place beef roast in stockpot; brown evenly. Remove roast; pour off drippings and season with 1 teaspoon salt and 1/2 teaspoon pepper.

2. Add onion and thyme to stockpot; cook and stir 3 to 5 minutes or until onion is tender. Add broth and cider; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved. Return roast to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 2-1/2 hours.

3. Add sweet potatoes and garlic to stockpot; continue simmering, covered, 30 minutes or until sweet potatoes and pot roast are fork-tender.

4. Remove roast; keep warm. Remove sweet potatoes and garlic with slotted spoon to large bowl, leaving cooking liquid in stockpot.

5. Add maple syrup, ginger, remaining 1/2 teaspoon salt and 1/4 teaspoon pepper to sweet potatoes. Beat until sweet potatoes and garlic are mashed and smooth; keep warm.

6. Skim fat from cooking liquid; stir in cornstarch mixture. Bring to a boil, stirring constantly; cook and stir 1 minute or until thickened.

7. Carve roast into slices; serve with mashed sweet potatoes and gravy.

We collected dozens of great heart healthy recipes for you – Here they are…