Lower Pressure Blog

Sleeping In An Igloo?

Who likes to turn their room into an igloo before bedtime? I know I do. But as it turns out, us crank-the-AC sleepers are onto something when it comes to finding the best temperature for getting a great nights sleep.

Your body temperature naturally drops to prepare for sleep, and many experts say you should keep your thermostat between 60 and 67 degrees Fahrenheit to help facilitate this decrease.

But Chris Winter, MD, president of Charlottesville Neurology and Sleep Medicine in Virginia, tells Health that he thinks 65 degrees is ideal. “That doesn’t mean 66 or 67 is terrible, but a cooler environment usually lends itself to a better quality of sleep,” Dr. Winter tells Health.

Why Cooler Is Better.

By helping the body lower its core temperature, you’ll generally fall asleep faster. But that isn’t the case for everyone. Some people say they have an easier time falling asleep when the temperature in their bedroom is in the 70s, Dr. Winter says. “But if I were to measure the quality of their sleep in that warmer environment versus a cooler one, I would bet it would be better in the cooler environment.”

This may have to do with your body’s circadian rhythms, also know as your biological clock. Circadian rhythms are biological processes that repeat every day—such as the dip in core temperature at bedtime and then the temperature rise that happens as you wake up. Studies have shown that warm sleeping environments can interfere with circadian temperature regulation by preventing the body from reducing its internal thermostat, leading to poor sleep.

That doesn’t mean you have to shiver under the covers all night. Dr. Winter suggests keeping the thermostat low but layering on extra blankets if falling asleep in a cool room isn’t comfortable for you. Blankets are easy to push off in the middle of the night if you do get warm, he says, so you can continue to sleep through the night soundly without waking.

Still Not Cold Enough?

If your room doesn’t feel cool enough at bedtime, Dr. Winter recommends investing in cooling bedding, such as PeachSkinSheets Night Sweats Sheet Set ($80; amazon.com) or the Tempur-Pedic Tempur-Cloud Breeze Dual Cooling Pillow ($169; amazon.com). Or try putting some pillow cases in the freezer and popping one on your pillow each night before bed. “If you keep your head cool, your body often follows suit,” he says.

The National Sleep Foundation also recommends keeping a cold pack or a glass of ice water next to your bed for cooling off during the night, in addition to wearing light, breathable-fabric pajamas (or sleeping naked), and using fans to help keep air flowing even when the air conditioning is on.

Whatever you need to do to get your bedroom temperature in the 60s, Dr. Winter says it’s worth it because it’s a game-changer when it comes to sleep quality: “If somebody said to me, ‘I have a friend who doesn’t sleep well. You know nothing about them. What one suggestion would you make that you think odds are would have the most impact on their sleep?’ I would say temperature.”

Is Social Media A Problem?

People use social media for a variety of purposes. Some people only connect with friends and family. While some follow news outlets to connect with headlines and current events. People who like the connectivity it brings would sing its praises when explaining the convenience.

However, there are emerging risk factors that have come from the explosive use of social media- and they aren’t all related to cyber-bullying.

Yes, Facebook, Twitter, and Instagram can wear you out, says Dr. Patricia Bratt, a therapist, and psychoanalyst with offices in Livingston and New York City.

“Social media can run the gamut from being fabulously uplifting to being totally depressing and exhausting,” says Bratt. Dr. Bratt is also the director of trauma and resilience studies at the Livingston-based Academy of Clinical and Applied Psychoanalysis. “And this applies to all ages.”

The Pew researchers recently uncovered trends that have heretofore gone unnoticed in the world of social media.

Having a constant stream or “Newsfeed” scrolling before your eyes expose you to not just happy moments, but also terrible news, drama, and other stressors that people wouldn’t normally experience elsewhere.

News stories and people complaining about interpersonal relationships abound. The constant airing of dirty laundry and stories, especially those with video, of a shocking nature, are contributing to increases in high blood pressure, anxiety attacks, and even bowel disorders.

The researchers noted that “mirror neurons” in our brains work by mirroring back what we see around us- like a biological empathy trigger. Similarly to how we yawn when we see someone around us yawning. We are called to an emotional reaction when people “rant “or post disturbing videos- most of the time we can’t help it.

Many researchers and specialists recommend that adults should spend less than an hour a day on social media. It can be difficult when your job involves having to be on it (as with marketing or sales), but if you suffer from high blood pressure it is critical to limit time spent exposed to such triggers.

Social Media Affecting Teens Too

In a study published in the Journal of School Nursing, researchers found that teens who spent at least 14 hours a week on the Internet had elevated blood pressure. Of 134 teens described by researchers as heavy Internet users, 26 had elevated blood pressure.

This is believed to be the first study to show a link between time spent on the Internet and high blood pressure. The findings add to growing research that has shown an association between heavy Internet use and other health risks like addiction, anxiety, depression, obesity and social isolation.

Andrea Cassidy-Bushrow, Ph.D., MPH, a researcher at Henry Ford’s Department of Public Health Sciences and the study’s lead author, says the take-home message for teens and parents is moderation.

“Using the Internet is part of our daily life but it shouldn’t consume us,” she says. “In our study, teens considered heavy Internet users were on the Internet an average of 25 hours a week.

“It’s important that young people take regular breaks from their computer or smartphone, and engage in some form of physical activity. I recommend to parents they limit their children’s’ time at home on the Internet. I think two hours a day, five days a week is a good rule of thumb.”

Dr. Cassidy-Bushrow says the findings provide valuable information for school nurses for monitoring the health of students. “School nurses could conduct annual health screenings where blood pressure and Internet use behaviors could be assessed. Students with an elevated blood pressure would then have a follow-up visit to determine next steps.”

Taking A Break From Social Media

If you can’t shut off social media completely, you should limit subscriptions and “likes” of negative posts that causes sensory stress.

This study is just one more bit of proof that high blood pressure is always caused by some kind of stress. In this case, it’s sensory stress. It can also be physical (disease), mental (worrying), or emotional (unhealthy relationship); but there is always some kind of stress.

Now, we can’t always eliminate the stress factors. But you can get rid of the accumulated stress in your body and mind. That is, lower your overall stress hormone productions and therefore lower blood pressure.

You do this by giving your mind something that is called a “Focused Break.” These focused break exercises reboot your system and tell your brain not to release so much stress hormone that’s causing high blood pressure.

I find that many times I need to log out of social media and log into real life. In doing so I can connect to the people sitting around me instead of looking for someone on Facebook to chat with. Taking a break from social media also gets me out of the house more. Getting back into nature and enjoying the beauty of the real world. While other people are wasting their lives on social media, you will be reading a life-changing book, hitting the gym, being innovative, and making your dreams come true.

Beside the fact that sea bass is low in fat, it is also high in protein. Sea Bass is also a great scourge of vitamin B-6, selenium, and phosphorus. You can also grill Sea Bass with Cajun spices and have it blackened on the grill. Yum! Enjoy with a glass of white wine, and roasted vegetables on the side. You can also serve on a bed of Cajun wild rice.

Ingredients:

• 1 1/2 tablespoons chopped white onion
• 1 teaspoon pickled baby capers, drained
• 1 1/2 teaspoons chopped fresh dill
• 1 teaspoon Dijon mustard
• 1 teaspoon lemon juice
• 4 white sea bass fillets, each 4 ounces
• 1 lemon, cut in quarters

Instructions:

1. Preheat the oven to 375 F.

2. In a small bowl, add the onion, capers, dill, mustard, and lemon juice. Stir to mix well.

3. Place each fillet on a square of aluminum foil. Squeeze 1 lemon wedge over each fillet and spread 1/4 of the dill relish over each piece. Wrap the aluminum foil around the fish and bake until the fish is opaque throughout when tested with a tip of a knife, 10 to 12 minutes. Serve immediately.

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

How The New guidelines May Affect You

New blood pressure guidelines, implemented November 16th 2021, lowered the threshold for high blood pressure, adding 30 million Americans to those who have the condition, which now plagues nearly half of U.S. adults.

High blood pressure, which for decades has been a top reading of at least 140 or a bottom one of 90, drops to 130 over 80 in advice announced Monday by a dozen medical groups.

“This means anyone with blood pressure higher than 130/80 will be considered to have hypertension or high blood pressure,” the American Heart Association and American College of Cardiology said in releasing their new joint guidelines.

The change means an additional 14 percent of U.S. adults have the problem, but only 2 percent of these newly added people need medication right away. The rest should try healthier lifestyles, which get much stronger emphasis in the new advice.

Are The New Guidelines Controversial?

Poor diets, lack of exercise and other bad habits cause 90 percent of high blood pressure.

“I have no doubt there will be controversy. I’m sure there will be people saying ‘We have a hard enough time getting to 140,’” said Dr. Paul Whelton, a Tulane University physician who led the guidelines panel.

But the risk for heart disease, stroke, and other problems drops as blood pressure improves, and the new advice “is more honest” about how many people have a problem, he said.

Currently, only half of Americans with high blood pressure have it under control.

The upper threshold for high blood pressure has been 140 since 1993, but a major study two years ago found heart risks were much lower in people who aimed for 120. Canada and Australia lowered their cutoff to that; Europe is still at 140 but is due to revise its guidance next year.

The guidelines were announced at an American Heart Association conference in Anaheim.

What do the changes mean?

The guidelines, as follows, set new categories and get rid of “prehypertension.”

• Normal: Under 120 over 80.
• Elevated: Top number 120-129 and the bottom number less than 80.
• Stage 1: Top of 130-139 or bottom of 80-89.
• Stage 2: Top at least 140 or bottom at least 90.

That means 46 percent of U.S. adults have high pressure (stages 1 or 2) vs. 32 percent under the old levels.

How common it is will roughly triple in men under 45, to 30 percent, and double in women of that age, to 19 percent.

For people over 65, the guidelines undo a controversial tweak made three years ago to relax standards and not start medicines unless the top number was over 150. Now, everyone that old should be treated if the top number is over 130 unless they’re too frail or have conditions that make it unwise.

“The evidence with this is so solid, so convincing, that it’s hard to argue with the targets,” said Dr. Jackson Wright, a guidelines panel member from University Hospitals Cleveland Medical Center. Older people “have a 35-to-50-fold higher risk of dying of a heart attack or stroke compared to younger people.”

But the Cleveland Clinic’s Dr. Steven Nissen said he’s worried. “Some more vulnerable patients who get treated very aggressively may have trouble with falls because too-low pressure can make them faint”, he said.

Who needs treatment?

Certain groups, such as those with diabetes, should be treated if their top number is over 130, the guidelines say. For the rest, whether to start medication will no longer be based just on the blood pressure numbers.

The decision also should consider the overall risk of having a heart problem or stroke in the next 10 years, including factors such as age, gender, and cholesterol, using a simple formula to estimate those odds.

Those without a high risk will be advised to improve their lifestyles — lose weight, eat healthier, exercise more, limit alcohol, and avoid smoking.

“It’s not just throwing meds at something,” said one primary care doctor who praised the new approach, the Mayo Clinic’s Dr. Robert Stroebel. If people continue bad habits, “They can kind of eat and blow through the medicines,” he said.

The guidelines warn about some popular approaches, though. There’s not enough proof that consuming garlic, dark chocolate, tea or coffee helps, or that yoga, meditation or other behavioral therapies lower blood pressure long-term, they say.

The government no longer writes heart guidelines, leaving it to medical groups. Unlike previous guideline panels, none on this one have recent financial ties to industry, although some on a panel that reviewed and commented on them do.

The guidelines were published in two journals — Hypertension and the Journal of the American College of Cardiology.

How and when to check it?

Blood pressure should be checked at least once a year by a health professional, and diagnosing high pressure requires 2 or 3 readings on at least two occasions.

The common way uses a cuff on the upper arm to temporarily block the flow of blood in an artery in the arm and gradually release it while listening with a stethoscope and counting sounds the blood makes as it flows through the artery. But that is prone to error, and many places now use automated devices.

The guidelines don’t pick a method, but recommend measuring pressure in the upper arm; devices that work on fingers or are worn on wrists “aren’t ready for prime time,” Whelton said.

Home monitoring also is recommended; devices cost as little as $40 to $60.

What about kids?

Unlike adults, numbers for normal pressure in children vary with age, height, and gender. Kids should be checked at least once a year for high pressure, say guidelines announced in August by the American Academy of Pediatrics.

After age 13, the levels defining high pressure are the same as for adults, said a member of the pediatrics panel, Dr. Elaine Urbina of Cincinnati Children’s Hospital Medical Center.

“When you turn 18 years and one minute, you shouldn’t suddenly have a new definition,” she said.The American Heart Association and the American College of Cardiology are redefining high blood pressure. The change means almost half the US qualifies for the condition, the leading cause of heart disease.

Conclusion:

Instead of recommending drug treatment right away, the organizations recommend that people with stage 1 hypertension try lifestyle changes first: exercising more, eating less salt, and eating more fruit, vegetables and whole grains.

“Lifestyle modification is the cornerstone for treatment of hypertension,” said Dr. Robert Carey of the University of Virginia, who helped write the guidelines. Other research, including a new study released just this week, shows the American Heart Association’s DASH diet lowers blood pressure and reduces people’s risk of stroke and heart failure.

We have just learned of a new clinical study with very relevant findings for pre-hypertensives and people suffering from PTSD (post-traumatic stress disorder).

A new peer-reviewed article published performed by Emory University clinicians and published in the American Journal of Physiology-Heart and Circulatory validated for the first time the beneficial effects of RESPeRATE therapy on Veterans with Post-traumatic stress disorder and pre-hypertension.

The study demonstrated that RESPeRATE not only lowered the blood pressure of these veterans but improved the Sympathetic Baroreflex Sensitivity (BRS) which is known to be impaired in patients with PTSD.

Thousands of veterans have already received RESPeRATE in elect VA medical centers where it’s available with clinician prescription. Enclosed below are few Veteran related Frequently Asked Questions. If you are a US veteran who has high blood pressure and would like to check if RESPeRATE is available at your VA Medical Center please email [email protected]

Veteran Related FAQ:

Will the VA cover the cost of a RESPeRATE device?

Yes. Your VA Medical Center will cover the cost of a RESPeRATE device where it is available.

How do I get the VA to cover the cost of the RESPeRATE Device?

First, you would need a letter from your VA Medical Center primary care physician or cardiologist stating the RESPeRATE will help you with your blood pressure.

After getting the letter you would need to speak to someone in the VA Medical Center who handles procurement and payment. They will require you to fill out the necessary forms. Be patient and persistent.

The VA Medical Center will then contact RESPeRATE to make the necessary arrangements for payment. We will then ship you your new RESPeRATE.

What if my physicians have never heard of RESPeRATE?

If your physicians are not familiar with our product you can contact us at 1-800-220-1925 or by email at [email protected]. We will then email you our clinical brochure so that you may share it with your physician.

If I have trouble using RESPeRATE can I get help?

If you are having difficulty you have a lifetime of support. You can either email us or call us at 1-800-220-1925. One of our product specialists will be more than happy to assist you. No question is to small for us to answer.

How long does it take before I can see results?

We usually indicate that it takes 3-4 weeks to see all day long sustained results. Some people take a little bit longer than others some less. Results are individual to each user.

Do I stop taking my medication while I use RESPeRATE?

Absolutely not! Stopping your medication can cause a fatal heart attack or stroke. Only your physician can start to wean you off your medication. As he/she starts to see the results, they will begin to start reducing your dosage as they see necessary.

If you have more questions please call us at 1-800-220-1925. We would be happy to speak with you.

Is medication always the answer to treat high blood pressure?

I have just returned back to work after 10 days in a cardiac care unit. Sever chest pain, but all labs were normal. This is something I will share in a blog within the week. I avoided open heart surgery only because I refused, but I ended up with another stent. No family history of heart disease. So what is it? More on that in my blog.

Imagine having a diet where you did not have to count calories. Where you were encouraged to eat as much as you could. Yes a lifestyle with no guilt. This is the nutritarian way of living.

According to Dr Joel Fuhrman, the father of Nutritarian Diet, if you have high blood pressure, medication is not always the answer to this problem. In a recent article written in the “Valley Courier” Dr. Fuhrman had this to say:

“Hypertension drives up the risk for heart attack, stroke, kidney disease, and Alzheimer’s disease and it is a condition that must be addressed.

But in most cases, it can be addressed without medication. Diet and lifestyle factors cause blood pressure to rise, and improvements in diet and lifestyle can bring it back down.

In older adults, medication aiming to reduce systolic blood pressure (the first number) may lower diastolic blood pressure (second number) too much. Because this could cause the coronary arteries not to fill adequately, which could lead to a heart attack.

In fact, the Eighth Joint National Committee on the Prevention, Detection, Evaluation and Treatment of High Blood Pressure (JNC 8) established new guidelines.

The guidelines do not advocate prescribing blood pressure-lowering medication to adults ages 60 and older with a high systolic blood pressure in the range of 130 to 150 mmHg, because it is unclear whether antihypertensive medication provides any benefit for those patients.

Blood Pressure Medication – Side Effects

Blood pressure drugs do have side effects worth being aware of, especially since some patients take multiple drugs to manage their hypertension. For example, diuretics and beta-blockers are associated with an increased risk of developing type 2 diabetes, and beta blockers have not been shown to reduce the risk of death in people with hypertension.

Women who have used calcium channel blockers and diuretics for 10 years or more have a significant increase in breast cancer risk. Angiotensin II receptor blockers (ARBs) increase the risk of lung cancer.

Because of these potential harms, lifestyle changes are preferable to antihypertensive medications. Regular exercise and reducing sodium intake are important steps toward normalizing blood pressure.

It is recommended to reduce added sodium to a maximum of 400 mg (sodium in packaged foods), in addition to what is found naturally in vegetables and other whole foods.

The high-nutrient (Nutritarian) diet style I recommend is rich in a variety of vegetables, beans, seeds, nuts, and fruits. This diet-style lowers blood pressure, and also reduces cholesterol levels and inflammation, and normalizes body weight.

The Nutritarian Diet

The nutritarian diet was created by Dr. Joel Fuhrman, author of the book Eat to Live, a Nutritarian is a person who bases their dietary decisions on those foods that have the most micronutrients per calorie.  

Macronutrients are the things we all know (fat, protein and carbohydrates) that provide us with calories or the energy to live.  

Micronutrients, on the other hand, are the vitamins, minerals, fibers and phytochemicals that can have a profound effect on our health, either for the better or for the worse (if you’re not getting enough).

You see our body’s cells actually require phytochemicals just as much as they require fat, proteins and carbs, it’s what our bodies drive us to eat.  

The problem is that the SAD (or Standard American Diet) is deficient in phytochemicals and this causes us to overeat (our body is searching for those vitamins and minerals) and since fiber is lacking in diet of processed foods, there is nothing there to tell us that we are full!

So, the idea is easy: Flood your body with phytochemicals and fiber from veggies and fruits,and watch the fat fall off!

Dr. Fuhrman’s Nutritarian diet reduces refined and processed grains, simple sugars, meat, and dairy in favor of beans, whole grains, legumes, fruit, and vegetables.

It is nutrient-dense and is full of the vital micro-nutrients (vitamins, minerals, and phytochemicals) and micronutrients (protein, carbohydrates, and fat) that allow the body to thrive.

The Promise

Losing 20-plus pounds is a great accomplishment, and Joel Fuhrman, MD, aims to help you do that with his book Eat to Live isn’t just about losing weight without feeling deprived or hungry.

It’s also about improving your blood pressure, cholesterol, and more. Dr. Fuhrman also has an award winning recipe book to go along with the plan called Eat To Live Quick & Easy Cookbook.

The 6-week plan shows that if you eat foods that are high in nutrients and low in calories, you can eat more and feel fuller for longer. Fuhrman call this a “Nutritarian” diet.

On this plan, you will cut down on some carbs (bread, pasta), sugar, and oil. You also quit meat and dairy for at least 6 weeks, and eat more whole fruits, vegetables, beans and other legumes, and whole grains.

What You Can Eat vs What You Cannot

In unlimited quantities, you may eat:

• Raw veggies
• Steamed or cooked green vegetables, eggplant, mushrooms, peppers, onions, tomatoes, carrots, cauliflower, and more
• Beans and other legumes. Fuhrman suggests eating 1 cup daily to benefit fully from the fiber and resistant starch, which helps you feel full and passes through the intestine without being digested.
• At least four fresh fruits per day, but no juice. You can have frozen fruit, but not canned. You can use dried fruit sparingly, as a sweet accent.

In limited quantities, you may eat:

• 1 cup per day of cooked starchy vegetables or whole grains (winter squash, corn, potatoes, rice, bread, cereal)
• 1 ounce per day of raw nuts and seeds
• 2 ounces per day of avocado (1/5 of a medium avocado is 1 ounce)
• 2 tablespoons per day of dried fruit
• 1 tablespoon per day of ground flaxseed

Off-limits:

• Dairy products
• Animal products
• Snacks between meals
• Fruit juice
• Oils
• Processed foods

Dr. Fuhrman says it’s best to avoid alcohol if possible, but you can have one drink a day if that will help you stay on the plan.

Final Thoughts

This lifestyle is definitely not for everyone. It is very restrictive and not easy. Incorporating this into my vegan lifestyle put additional restrictions on my eating habits. But in my first 2 weeks I lost 6.5 lbs.

Just because you’re vegan does not mean that you don’t have access to vegan junk food. This lifestyle modification is for those who want off medication, or are experiencing complications from heart disease.

This plan is ideal for vegans and veggie lovers who enjoy large volumes of raw and cooked produce. It requires lots time in the kitchen and plenty of fresh produce, which can be costly.

People who love sweets, dairy, meat, and eggs won’t be satisfied on the plan.

The absence of dairy during the first 6 weeks of the plan and limited amount of whole grains, oils, and protein are a possible concern. Your doctor or a dietitian can let you know what you need to do to get all the vitamin and minerals you need while on this plan, especially during the strictest phase.

Need More Information? Click Here For The Physicians Committee For Responsible Medicine

Celery is a member of the Umbelliferous family. This plants family also includes carrots, parsley, and fennel. Celery originated from wild celery native to the Mediterranean, where its seeds were once highly valued as a medicine.

Celery contains a phytochemical called phthalides. As an extract, it’s called NBP. A study suggests that NBP might relax the artery walls tissues and as a result, increase blood flow and reduce blood pressure.

Eat celery for high blood pressure

High blood pressure is a problem for many people; in fact, in America, around 76.4 million adults suffer from high blood pressure, the American Heart Association notes.

High blood pressure can greatly increase your risk for a life-threatening stroke or heart attack. How about celery and blood pressure reduction? Can celery help lower BP?

Eating the whole plant is better. Celery stalk salt content is low, and you also get fiber, magnesium, and potassium to help regulate your blood pressure, as well.

According to Dr. Kenneth Shafer from the department of cardiovascular medicine at Cleveland Clinic – “To get the benefit, you should eat roughly four stalks – one cup, chopped – of celery daily.”

Here’s a recipe with Celery stalks

Celery seed extract for high blood pressure

Celery seed extract contains an important compound known as 3-n-butylphthalide, or 3nB for short, that is also responsible for the characteristic flavor and odor of celery.

3nB was discovered as the active component of celery in response to investigations by researchers seeking to explain some of the medicinal effects of celery, including the lowering of blood pressure and the relief of arthritis.

3nB first drew significant scientific attention when researchers at the University of Chicago Medical Center identified it as the factor in celery responsible for the blood pressure lowering effect of celery.

The research was prompted by one of the researcher’s fathers, who after eating a quarter-pound of celery every day for one week observed his blood pressure dropped from 158 over 96 to a normal reading of 118 over 82.

Celery Juice and blood pressure

Celery juice contains the compound 3-n-butylphtalide, or phthalide, which contributes to the vegetable’s taste and aroma. As a chemical affecting the body, phthalide helps relax the smooth muscles in the walls of the blood vessels, according to High Blood Pressure Info. Blood pressure decreases as the blood vessels dilate and allow blood to flow easier and more freely.

Celery Juice Recommendations

Using the recommended Oriental dosages to lower mild cases of high blood pressure, one would eat about four ounces of celery (about a cup of chopped celery) daily. You should begin to see results after only a week or two.  Juicing 2 stalks of celery per day would also achieve the same results.

Ingredients:

• 2 Stalks of Celery
• 1/2 beet
• 2 Carrots
• 1/2 green apple
• lemon

Here is another recipe for celery juice

Conclusion

So, no matter which part of the celery you eat, it has blood pressure benefits and many more for your health.

There are several more heart healthy foods that may help you to lower your blood pressure. Read about them in our article – Eight Foods Clinically Proven To Lower Blood Pressure.

As summer approaching across the country and temperatures are rising here is a heart healthy dish to enjoy. This savory dish, from Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook, rivals those found at fine restaurants. The beauty of it is you can make this healthy masterpiece in your own home with minimal effort. Who said following a cardio-protective diet can’t get the chef a standing ovation?

Ingredients:

• Chicken Four 3-ounce boneless, skinless chicken breasts, pounded thin
• Juice of 1 lemon
• 2 teaspoons extra virgin olive oil
• 2 garlic cloves, minced
• 1 ½ tablespoons chopped fresh tarragon
• ¼ teaspoon kosher salt
• Freshly ground pepper
• ½ cup Warm Balsamic Strawberries (recipe follows)
• Minced fresh chives, optional

Directions:

1) Place the chicken breasts in a shallow dish. In a small bowl, combine the lemon juice, oil, garlic, tarragon, salt and pepper. Pour over the chicken and marinate for 30 minutes in the refrigerator.

2) When ready to cook, preheat a grooved nonstick grill pan. Remove the chicken from the marinade and pat dry with paper towels. Cook 4 to 5 minutes per side, until the juices run clear when the chicken is pierced with the tip of a knife.

3) Serve at once with 2 tablespoons of strawberries and drizzle a bit of the liquid around the edge. Decorate with chives (if using).

Ingredients:Warm Balsamic Strawberries

• Refrigerated butter-flavor cooking spray
• 2 tablespoons minced red onion
• 2 tablespoons minced fresh chives
• 1 tablespoon dry red wine
• 2 tablespoons balsamic vinegar
• Freshly ground pepper
• 2 cups sliced fresh strawberries

Directions:

1) Coat a small nonstick skillet with cooking spray.

2) Saute the onion over medium heat until wilted.

3) Add the chives, wine, vinegar and pepper and simmer for 2 minutes.

4) Add the strawberries and cook for another 3 minutes. They should keep their shape, but the flavors should blend.

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

Vegetables that lower blood pressure

This is my favorite time of the year for fruits and vegetables. The cooler weather often provides tastier vegetables and fruits. As a matter of fact, if you are a person who eats according to the season this too may be your favorite time of the year.

Fruits and vegetables provide an amazing way to lower your blood pressure. And some of them pack as much power as an ACE inhibitor. If I can lower my blood pressure using nature’s medicine cabinet I would rather do that then take a medication that is supposed to help me but hits me with awful side effects.

So today I would like to take a look at 6 winter vegetables that can help lower your blood pressure.

Carrots:

 

Carrots are packed with potassium. Potassium helps relax the tension in your blood vessels and arteries; it negates the ill-effects of sodium. It also reduces the risk of atherosclerosis and strokes. You can include this veggie in broths, stews, and juices. As a matter of fact, according to one study, drinking 16oz. Of carrot juice daily decreased blood pressure, lipid markers and increased antioxidant levels.

Beetroot:

 

According to the book Healing Foods by DK Publishing House, its antioxidants help lower blood pressure and cholesterol levels, while the B vitamins help improve nerve function. Studies have claimed that the high content of nitrates in beetroot produces a gas called nitric oxide. This gas helps to relax and dilate your blood vessels, which further improves blood flow and lowers blood pressure temporarily. Here’s how you can make yourself a healthy glass of beetroot juice. Researchers have concluded that one glass of beetroot juice a day is enough to significantly reduce blood pressure in people with high blood pressure. They conducted a placebo-controlled trial with dozens of participants.

Spinach:

A Swedish study has shown that spinach is one of the superfoods that will bring your BP readings down due to its abundance of heart-healthy nutrients like potassium, folate, and magnesium. In fact, because of its high potassium content, spinach can negate the effects of sodium (one of the big dietary no-nos for those with hypertension. Low potassium intake may be just as big of a risk factor in developing high blood pressure as a high sodium intake. Spinach is extremely low in calories; you can toss it up in salads, sneak it in sandwiches and lasagna or blend it into smoothies.

Radish:

Radish also provides your body with potassium, which can help lower your blood pressure, and keep your blood flow in control, especially if you are known to suffer from hypertension. According to Ayurveda, radish is believed to have a cooling effect on the blood. You can use radish in your salads or even blend it in soothing soups.

Fenugreek Leaves:

Both fenugreek leaves and fenugreek seeds are packed with good amount of soluble fiber, which helps in reducing cholesterol, high-fibery LDL. High-fiber diet has been linked with steady blood pressure levels too. Additionally, methi leaves and seeds are very low on sodium as well. Fenugreek can reduce high blood pressure, but it should not be taken daily as it would bring down blood sugar as well. It has a bitter taste and is difficult to eat. You can powder fenugreek and keep it for a long time. Before going to bed, put a spoonful of fenugreek powder in mouth and drink hot water simultaneously. Drink water until the bitterness is gone.

Celery:

Eating or juicing just four stalks of celery a day prompts a decrease in both blood pressure and cholesterol levels. In addition to this health-giving benefit, celery is also full of vitamin C, fiber, and potassium, so it is a great post-workout replenishment. Celery is also 90% water so it is a very alkalizing food. A recent study did find that taking celery seed extract improved BP levels in patients who had mild to moderate elevations. But for the most part, research indicates taking plant extracts offers little to no benefit and can sometimes cause harm. For this reason, it makes sense to simply eat the whole food, including celery.

Other winter tips:

Below are some useful winter weather tips for people living with high blood pressure:

• Minimizing outdoor activity to reduce sudden changes in the heart’s workload.
• Avoiding extreme exertion or heavy lifting.
• Dressing in layers to conserve body heat.
• Always wearing a scarf, and gloves when stepping outside to minimize the amount of skin exposed to outdoor temperature, which may increase blood pressure.
• Avoiding alcohol and caffeine as they can cause the body to lose heat more rapidly.
• Eating a well-balanced diet consisting of a variety of foods rich in nutrients that help lower blood pressure, while reducing salt intake. A DASH diet (Dietary Approaches to Stop Hypertension) is recommended for people living with the condition. Basically, the DASH diet emphasizes vegetables, fruits and low-fat dairy foods – and moderate amounts of whole grains, fish, poultry and nuts, as per Mayo Clinic.

Experts cautioned that people whose jobs require prolonged or repeated exposure to cold, such as farmers, construction workers, meat cutters, should be particularly mindful of precautions to help lower their risk.