Lower Pressure Blog

Roasted pork tenderloin with orange and red onion salsa is great comfort food. It is perfect for a family night. So dish up a hearty pork dish with a tangy salsa topping. A quick and hearty brown rice-and-beans side dish complements the roast.

I also like to serve with a lovely wine. Pinot Noir, Riesling, and Sparkling rosé are my top picks for Mexican. My favorite Riesling would be “Blue Nun”. Acidic white wines like Riesling or low-tannin reds like pinot noir can work well with Mexican dishes.

Ingredients:

• 2 pork tenderloins about 10 – 12 oz. each
• Salt and pepper to taste
• 2 Tbs. vegetable oil
• 2 oranges, peeled, seeds removed and diced small
• 1 red onion, diced small
• 1 Tbs. garlic, minced
• 5 Tbs. fresh lime juice
• 1-2 tsp. minced fresh chili pepper
• 2 tsp. ground cumin
• 2 tsp. chili powder
• ¼ cup roughly chopped cilantro leaves

Instructions:

1. Heat oven to 500º.

2. Sprinkle the tenderloins generously with salt and pepper.

3. In a large sauté pan, heat the oil until hot, but not smoking.

4. Add the tenderloins and sear them well, about 2-3 minutes a side.

5. Place in a baking pan, and roast turning over once until inside has just a trace of pink (15-18 minutes).

6. In a small bowl, combine the remaining ingredients and add salt and pepper to taste and mix well. Set aside.

7. Remove the tenderloin from the oven and allow to rest for 5 minutes.

8. Cut into 1” thick slices and serve topped with a generous helping of the salsa.

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

Let Food Be Thy Medicine. Socrates.

Lately my blood pressure has started to creep up again. But unlike most people, I know why this is happening. You see when I was first diagnosed I was very scrupulous about everything I ate and drank. I stayed away from everything that I knew would increase my blood pressure. I kept a log of my blood pressure and ensured that I increased my activity. My average blood pressure was 120/60.

But there came a point where I became lazy. I went back to my old lifestyle and quit doing what was best for my health. So my life has become an experiment. Many people, with good intentions, told me I did not need to be so strict with myself. I listened to the naysayers who said a vegan lifestyle wasn’t healthy, that salt was healthy, that there was no evidence to support that indulging in animal products would lead to heart disease, poor health, and high blood pressure. And yet by going back to the old life style, I have also ended up with blocked ateries and stent placment. So now I am going back to being vegan and combining with intermittent fasting.

Back To Medication?

My doctor has not put me back medication yet, but he will if I do not take this seriously again. When dealing with high blood pressure there is no room for being lazy. A soldier in a combat situation must be vigilant at all times. If he should let down his guard for a moment well the chances of him being taken out by the enemy increases fourfold. Imagine his loved ones receiving a letter stating he was killed because he was not vigilant. How sad that would be.

Those of us with hypertension must be vigilant. It is the only way we can prevent becoming a statistic of the silent killer and it does kill. In America, according to the CDC, 647,000 people die yearly from high blood pressure and cardiac related diseases. That is about 1722 people every day or 72 people every hour. From high blood pressure! I for one do not want to become 1 of the 647,000. High blood pressure is serious and we who have it should take it seriously also.

I do not believe for one minute that those of us with this problem wish to die before our time. But a great many of us shrug it off. “It is really not such a big deal,” I hear some people say. But it is. It is a very big deal. So what can we do if we have fallen off the wagon and become slack is our lifestyle? We begin again. We resolve not to be fooled by those who tell us we can let loose and live a little. I am sorry but I would rather reign in this stampeding horse and live a lot more. More healthy, more lively, more energetic, and more for myself and my family.

The Food Industry

Now I know that there will be detractors there always are. Please though, find a way that is healthy for you to get it under control. Not everyone is able to follow this lifestyle. My bookshelf is filled with books by top cardiologists and nutrition physicians that basically point out the same thing.

It is reiterated in top medical journals, over and over again. So for me, it is a no brainer. If the studies are funded by the egg industry, the beef industry, the dairy industry and the like, those studies go in the trash. There tainted because these industries have a vested interest in studies that cast them in a positive light. That is just how the industry works.

For example, The United States Department of Agriculture is supposed to help set the guidelines for health and nutrition in the United States. But every-time there is a change coming that would hurt the industry guess what happens? The board who has the final say rejects those recommendations. And who is on that board? The majority are former members of the meat, dairy and egg industry who have financial ties to those sectors. Not surprising though is it.

So what can you do? Get serious about what you put in your body. Do your homework. Knowledge is a weapon. The more knowledgeable we are the better choices we can make. If you have been diagnosed with high blood pressure or heart disease or both here are a few simple rules to follow.

Here’s what Dr. Ellsworth Wareham has to say about keeping a Vegan diet: He passed away a few years back at the age of 104.

Keep It Simple: Foods To Avoid

1. Don’t eat anything with a face or a mother.

This includes meat, poultry, fish and eggs. Yes you may say that arginine and omega-3 fatty acids are great for a healthy heart and it is plentiful in fish. But did you know that it can be found in plants also?

2. Dairy Products

This means butter, cheese, cream, ice cream, yogurt, and milk-even skim milk.

3.Oils

Avoid all processed oils This would include: virgin olive oil, coconut oil and canola oil

4. Refined Grains

These, unlike whole grains, have been stripped of much of their fiber and nutrients. You want to avoid white rice, and enriched flour products, which are found in many kinds of pasta, breads, bagels, and baked goods.

5. Nuts

I know what you are thinking, “But nuts are healthy” and you would be right to a degree, but those with heart disease should avoid nuts at least for the first 6 weeks.

Keep It simple: Foods To Indulge In

1.Vegetables

Enjoy as many vegetables as you like. It can be hard at first. We always picture the guy eating carrot sticks and celery, while people at the table are eating meat and potatoes. Get creative. Buy a few cookbooks that center and vegetable dishes. You would be surprised at the variety of veggies and the ways you can cook them. If you have high cholesterol avoid avocados for the time being.

2. Legumes

Beans, peas, and lentils galore. There are so many different types of legumes to enjoy and not get bored with them. My wife and I enjoy adding lentils or garbanzo beans to our salad. I also made a wonderful lentil loaf with carrots and onions.

3. Whole grains

There are a variety of whole grains that you can enjoy. The list is vast so I would recommend that you “Google” whole grains. I purchased mine at a whole food store. Such things as quinoa, brown rice, amaranth, millet, spelt, and whole oats.

4. Fruit

Every week I do my shopping at the local farmers market. I find the fruit from the market, as well as the vegetables, are much more fresh and tasty. We also try to eat our fruit according to the season. A word of caution on fruit. Because of the sugar content of fruit, and yes it is healthy, we should try to limit our fruit intake to 3-4 servings a day. If you are diabetic the recommendation is 3 servings of fruit a day.

5. Beverages

Such things as seltzer water, water, oat milk, and herbal teas. My physician recommended that I cut out all caffeine. I have also found that diet sodas trigger my atrial fibrillation if I drink them. Some of you may be asking about soy milk. This is a gray area and a choice you will have to decide for yourself. For myself, I refrain due to the phyto-estrogens in soy products.

Becoming healthy comes with a price. It means that we have to take responsibility for our health, something I have become lax in the last few months. This is something that is my fault. Discussing this with my family doctor it is a matter of me becoming more aggressive with my approach. I have a great family physician. He has always told me to begin with my lifestyle choices.

“Food,” he said is the first place I can begin to change things. He isn’t quick to change medications or add medications. He always lets me try first on my own and adds recommendations. He also sent me to a great nutritionist who has helped me formulate a plan. Now the rest is up to me. I would also say listen to your body. The body is amazing and it will tell you what makes it feel good and what doesn’t. Do what is right for you, for your health, and family.

When I was kept a vegan lifestyle I was much healthier. My brain wasn’t so foggy, I was at a good weight. And I generally felt and looked much better. So as we say, “Back to the drawing board.” I am beginning to realize that what I put in my mouth can create health or disease. Our choices do directly impact our health. Maybe not tomorrow, but from my experience it will. The choice is ours to make.

Pine Bark Extract is good for your heart

This weeks question comes from Carole from Minnesota. Well, Carole, according to research, it turns out, that pine bark extract is good for your heart and the rest of your system. One of the most powerful natural substances for increasing blood flow. It also clears arterial plaque, and improves blood vessel health comes from a ubiquitous evergreen tree native to Europe.

The Clinical Evidence

Three new studies on pine bark extract, taken from the bark of the French maritime pine tree, reveal that this powerful natural substance is capable of healing a variety of blood-related diseases, including psoriasis and hemorrhoids.

In separate research looking at blood-related conditions and diseases, researchers observed that pine bark extract improves the flexibility of blood vessel walls. At the same time simultaneously clearing out the plaque that can cause reduced flow or blockages. This was discovered after testing the 150 mg daily dosage of pine bark extract on a group of 93 patients with blood- or artery-related disorders.

After two months of treatment with the extract, the patients, who suffered from either high blood pressure, high blood cholesterol levels, or blood sugar problems, experienced an average 54 percent increase in blood flow. And after three months on the protocol, average blood flows increased by more than 66 percent.

How It Lowers Blood Pressure

What pine bark extract appears to do is reduce the oxidative stress that leads to the formation of circulatory and blood disorders in the first place. You can think of it kind of like the drains and piping in your house — when gunk builds up over time causing blockages. Then it is necessary to dissolve these blockages with a drain rooter or dissolving agent. In this case, pine bark extract is the dissolving agent.

At least part of these positive effects of Pycnogenol comes from the reality that the extract improves blood vessel health, reduces plaque and increases blood flow. This is particularly useful among the smaller blood vessels – such as those that nourish skin cells.

Researchers tested 93 patients with blood/artery-related disorders – 32 of whom had high blood, 31 who had high cholesterol levels and 30 who had blood sugar control problems (hyperglycemic) – along with 31 healthy patients. At issue was not only blood pressure but blood flow – measured by laser Doppler flux measurements – or LDF.

Each of the above disorders is related to decreased blood flow due to the lack of flexibility among the blood vessel walls and the existence of plaque within the blood vessels – which partially blocks the flow of blood through the veins and arteries.

After two and three months of Pycnogenol treatment at 150 milligrams per day, the researchers found that all four groups had increased blood flow and reduced blood pressure.

Remember, if you are going to try alternative forms of medication, please consult with your health care provider. This way you can ensure there are no interactions with current medications you are taking.

Supplì al Telefono, or little rice croquettes, are simply divine! Both the traditional ones that hail from Rome and the Lazio region, called “supplì al telefono” thanks to the mozzarella string that forms when you pull them apart, resembling a telephone cord, as well as these mozzarella and tomato supplì!

This is an amazingly tasty dish.For heart patients I would recommend using low fat cheese as not to overburden you heart. You can also serve this with a tossed green salad and a glass of red wine.

Ingredients For The Suppli

• 1-2 tablespoons olive oil
• 1 clove garlic (whole)
• tomato puree (200 grams)
• 3/4 cup arborio rice (uncooked) (150 grams)
• 3-4 cups vegetable broth* (705-940 grams)
• 1/4 – 1/2 teaspoon salt*
• 1-2 dashes black pepper
• 2 tablespoons freshly grated Parmesan cheese
• 1 small fresh mozzarella (sliced into thick strips)

For The Coating

• 1 large egg (beaten)
• ½ cup bread crumbs
• vegetable oil for frying

Instructions:

1. In a medium/large frying pan add the olive oil, garlic and puree, cook for approximately 10 minutes, then remove the garlic, add the rice, stir and cook for 1 minute. Add the hot broth 1-2 ladles at a time, stirring often until the rice is cooked (not mushy) and the mixture is liquid free but creamy, add pepper and taste for salt. Stir in the parmesan cheese. Move to a clean bowl and let cool completely.

2. Into the palm of your hand measure out approximately (best to wear gloves it is a bit messy) 1 1/2 heaping tablespoon of the rice mixture (you can make them smaller if you wish), in the middle place a stick of chopped mozzarella, mold into a oblong shape, making sure that the mozzarella is completely covered (you may need a bit more rice mixture to close it completely). Set aside on a clean plate until all Suppli are formed.

3. In a small bowl beat an egg, and place the bread crumbs in a plate, first roll the suppli in the egg (coating well) and then in the bread crumbs (well coated) set aside until all are rolled.

4. In a medium pot heat 2 inches of vegetable oil until it reaches the temperature of 350° (175 C). Fry turning the supple a few times, until golden brown, make sure to keep the oil as close to 350F as possible or the Suppli will cook too quickly and the mozzarella will not become soft and stringy.

5. Remove with a slotted spoon and place on plate covered with paper towels. Serve immediately. Enjoy!

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

FDA Issues Highest Warning

The U.S. Food and Drug Administration recentely announced that the agency is requiring a new boxed warning the agency’s most prominent warning. This will occur on certain prescription insomnia drugs to better ensure patients and their health care professionals have the information they need when considering the use of these medicines. The boxed warning follows several reports of rare, but serious injuries and deaths resulting from various complex sleep behaviors after taking these medicines.

These complex sleep behaviors may include sleepwalking, sleep driving and engaging in other activities while not fully awake, such as unsafely using a stove. The new warnings will be required for eszopiclone (Lunesta), zaleplon (Sonata) and zolpidem (Ambien, Ambien CR, Edluar, Intermezzo, and Zolpimist).

“We recognize that millions of Americans suffer from insomnia and rely on these drugs to help them sleep better at night. While these incidents are rare, they are serious. It’s important that patients and health care professionals are aware of the risk. These incidents can occur after the first dose of these sleep medicines or after a longer period of treatment.

Contraindication Warnings

They can occur in patients without any history of these behaviors and even at the lowest recommended doses.” said FDA Acting Commissioner Ned Sharpless, M.D. “Today’s action is an important step in our ongoing effort to call more attention to these critical safety issues. It also serves as an example of our ongoing commitment to ensuring that patients and health care professionals have the information they need to make informed treatment decisions.”

In addition to the boxed warning, the agency is requiring the addition of a contraindication to not use these medicines in patients who have experienced an episode of complex sleep behaviors after taking them. The association between these drugs and complex sleep behaviors is already included in the label. The label has been updated continually to note additional safety issues as they were identified. The boxed warning and contraindication are intended to make the warning more prominent and reflect the risk of serious injury and death.

Safety Comminication Release

In a Drug Safety Communication issued recently, the FDA provides recommendations for health care professionals and patients and a summary of the data that led to these warnings.

“We have closely watched the safety profile of these drugs since they were approved. When our ongoing safety monitoring recently reflected the risk of more serious injuries and deaths from patients on these medications who experienced complex sleep behaviors. We have determined there was a need to take stronger steps to inform the public.” said Janet Woodcock, M.D., director of the FDA Center for Drug Evaluation and Research. “We’ll continue to monitor and evaluate these risks associated with insomnia medications and communicate with the public or consider further actions, as appropriate.”

New FDA Safety Reviews

The results of a new safety review based on recent adverse event reports and other sources of data. The FDA has determined that rare, complex sleep behaviors specifically associated with the use of eszopiclone, zaleplon, and zolpidem.

Not all sleep aids have resulted in serious injuries and death. Specifically, the FDA reviewed 66 cases reported to the FDA Adverse Event Reporting System. Some events were found in medical literature, in which patients engaged in activities while they were not fully awake. Events such as sleepwalking or driving, that resulted in serious injuries or death after taking insomnia medicines eszopiclone, zaleplon, or zolpidem.

The 46 reports of non-fatal serious injuries included accidental overdoses, falls, burns, near-drowning, exposure to extreme cold temperatures leading to loss of limb or near death. Self-injuries such as gunshot wounds and apparent suicide attempts. The 20 deaths reported were from carbon monoxide poisoning, drowning, fatal falls, hypothermia, fatal motor vehicle collisions with the patient driving an apparent suicide.

FDA Safety Requirements

As a requirement of their approval, insomnia medicines must be dispensed with a patient medication guide that explains the medicine’s uses and risks. Patients should review this information each time they receive a refill of their medicine as information may change. Health care professionals should not prescribe eszopiclone, zaleplon, or zolpidem to patients who have a history of complex sleep behavior after taking these insomnia medicines.

Patients should be advised that rare, but serious injuries and death are possible. Patients should discontinue taking these medicines and contact their health care professional right away if they find themselves to have engaged in activities while not fully awake or if they do not remember activities done while taking the medicine.

Health care professionals and patients should report side effects from eszopiclone, zaleplon, zolpidem or other medicines to the FDA’s MedWatch program.

The FDA, an agency within the U.S. Department of Health and Human Services, protects the public health by assuring the safety, effectiveness, and security of human and veterinary drugs, vaccines and other biological products for human use, and medical devices. The agency also is responsible for the safety and security of our nation’s food supply, cosmetics, dietary supplements, products that give off electronic radiation, and for regulating tobacco products.

According to the American Heart Association, 1 in 3 adults has high blood pressure. More importantly, 1 in 6 don’t even know it — and that’s a BIG problem! In this article, we will talk about six key ways to maintain healthy blood pressure.

Here are 6 natural ways to keep your blood pressure within a normal range (click on the title to jump right to the section):

• Exercise Regularly: Exercise alters the structure of arteries, decreases arterial stiffness, and regulates the autonomic nervous system.
• Eat a healthy diet: One of the most recognized diets for reducing or maintaining a healthy blood pressure is the DASH diet.
• Maintain a healthy weight: Healthy weight is defined as a body mass index (BMI) under 25.
• Balance sodium/potassium: The sodium/potassium balance in your body plays a key role in the health and dilation of blood vessels and arteries. 
• Breathe deeply: Slow deep breathing has long been used in yoga, meditation, and relaxation practices to promote health, including healthy blood pressure.
• Get enough sleep

The importance of healthy blood pressure

Both systolic (top number) and diastolic (lower number) blood pressure measurements are important. But in general, systolic has a greater focus because it’s the biggest risk factor for heart disease in people over 50 years of age. Statistics show that every 20 mmHg increase in systolic or 10 mmHg in diastolic blood pressure, doubles your risk of stroke and ischemic heart disease. Ischemic heart disease, also known as coronary artery disease or coronary heart disease, is a narrowing of the arteries. When this happens, your risk of heart attack dramatically increases.

6 Key Ways to Maintain a Healthy Blood Pressure Naturally (or get back to one)

While you may still require medication, there are natural ways to maintain healthy blood pressure or get back to a healthier range.

1. Exercise regularly

Exercise alters the structure of arteries, decreases arterial stiffness, and regulates one of the most important blood pressure control centers in your body — the autonomic nervous system.

Aerobic exercise has been shown to reduce blood pressure by an average 5-7 mmHg. Strength training reduces it an average 2-3 mmHg.

Even small reductions like these equate to big benefits for you:

• 14% decreased the risk of stroke
• 9% decreased the risk of coronary heart disease
• 7% decreased the risk of death

And it doesn’t matter if you’re 80 or even 90 years of age, regular exercise is beneficial.

How much exercise do you need to do?

Around 30 minutes per day is recommended but as little as 15 minutes a day of low-intensity activity like walking provides benefits. If you struggle to fit in 30 minutes at one time, break it into three 10-minute sessions, as this is equally effective.

2. Eat a healthy diet

One of the most recognized diets for reducing or maintaining a healthy blood pressure is the DASH diet. DASH stands for “Dietary Approaches to Stop Hypertension.” Studies show a DASH diet can reduce blood pressure by an average of 10 mmHg systolic and 5 mmHg diastolic.

The DASH diet consists of whole foods low in saturated fat and overall fat, low in sodium and low in sugar. It is based on high fiber foods with a particular focus on consuming a wide variety of colorful fruits and vegetables, along with whole grains. It also includes fish, poultry, nuts, seeds, and low-fat dairy products.

3. Maintain a healthy weight

When you gain weight, a whole range of metabolic changes occurs in your body that influences blood pressure levels. A healthy weight is defined as a body mass index (BMI) under 25. Overweight is 25 to 29.9. Obese is above 30.

Use the following chart to calculate your average BMI:

Chart courtesy of National Institutes of Health

Making changes to your diet and exercise routine will help you maintain a healthy weight or lose a little weight if you need to. According to research, an 11 to 22-pound weight loss achieves an average blood pressure reduction of 6 mmHg.

4. Balance sodium/potassium

To control blood pressure, you may have heard that it’s important to reduce your sodium intake, and this is absolutely true. People generally consume sodium through “added” salt in the diet, which is mainly found in processed and packaged foods.

The sodium/potassium balance in your body plays a key role in the health and dilation of blood vessels and arteries. When there’s an imbalance, blood pressure levels can rise. And the imbalance is usually too much sodium and not enough potassium.

Studies have shown that an increase of 250 mg per day in potassium may lower blood pressure by 2-3 mmHg. However, more is better as the recommended potassium intake is 4700 mg per day.

Examples of foods high in potassium include:

• Beet greens (½ cup cooked) – 654 mg potassium
• Lima beans (¼ cup) – 767 mg
• Banana (1 medium) – 422 mg
• Swiss Miss cocoa mix (1 envelope, no added sugar) – 405 mg
• Baked potato (1 medium with skin) – 332 mg
• Pistachio nuts (1 ounce, 49 kernels) – 291 mg
• Raw pumpkin seeds (1 ounce, 85 seeds) – 261 mg
• Kidney beans (¼ cup) – 186 mg
• Tomato paste (1 tablespoon) – 162 mg
• Sundried tomatoes (4 pieces) – 138 mg
• Cocoa (unsweetened, 1 tablespoon) – 135 mg
• Spinach (½ cup cooked) – 83 mg

5. Breathe deeper

Slow deep breathing has long been used in yoga, meditation, and relaxation practices to promote health, including healthy blood pressure. But there is a much easier, more effective way to practice deep breathing — use our RESPeRATE device.

Deep breathing practice can be hard to do on your own. So the RESPeRATE device acts as your personal coach. And it’s super easy to use! You strap a breathing sensor around your upper abdomen, connect the sensor to the device, sit back in a chair and relax with some headphones on. Then let the RESPeRATE device do its work.

The RESPeRATE device will create a personalized melody for you to listen to. As you listen, an amazing thing happens — your body naturally follows the rhythms, guiding you toward synchronized, deeper, slower breathing. All you have to do is use the device for 15 minutes, at least 4 times per week to achieve results. But if you can use it daily, that’s even better.

As for RESPeRATE’s effects on blood pressure…

The results of 16 studies combined show a weighted average blood pressure reduction of 10 mmHg systolic and 5 mmHg diastolic. And the collective evidence supports an even greater reduction for older adults over 65 years (16/7 mmHg), and in those who have initial systolic blood pressure above 160 mmHg (17/7 mmHg).

6. Get The Sleep You Need

You can take steps to improve your sleep habits. First, make sure that you allow yourself enough time to sleep. With enough sleep each night, you may find that you’re happier and more productive during the day.

• Go to bed and wake up at the same time every day. For children, have a set bedtime and a bedtime routine. Don’t use the child’s bedroom for timeouts or punishment.
• Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body clock sleep-wake cycle.
• Use the hour before bed for quiet time. Avoid strenuous exercise and bright artificial light, such as from a TV or computer screen. The light may signal the brain that it’s time to be awake.
• Avoid heavy and/or large meals within a couple of hours of bedtime. (Having a light snack is okay.) Also, avoid alcoholic drinks before bed.
• Avoid nicotine (for example, cigarettes) and caffeine (including caffeinated soda, coffee, tea, and chocolate). Nicotine and caffeine are stimulants, and both substances can interfere with sleep. The effects of caffeine can last as long as 8 hours. So, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night.
• Spend time outside every day (when possible) and be physically active.
• Keep your bedroom quiet, cool, and dark (a dim night light is fine if needed).
• Take a hot bath or use relaxation techniques before bed.

More on normal blood pressure and blood pressure charts – read our article “What is normal blood pressure?”

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Reviewed By

Dr. Cynthia Thaik, M.D.

a Harvard-trained Los Angeles cardiologist.

A Banana A Day Keeps High Blood Pressure Away

When we come to realize that we have hypertension, the first thing we do is make a list of do’s and dont’s to follow. This may include such thing s as we tend to cutting down on the foods rich in salt and try to avoid adding salt to food. Even quitting smoking which can dramatically drop your blood pressure.

However, one food you must include in you diet plan are bananas. Known to be rich in vitamin and minerals, bananas not only give a instant boost of energy but they also help in maintaining your blood pressure.

It can also help lower your risk of health problems due to hypertension such as heart disease and stroke. Hence, eat a banana every day to keep your blood pressure under control. A large banana is only about 100 calories.

Why Are Bananas Good For High Blood Pressure?

The effectiveness of potassium-rich foods in lowering blood pressure has been demonstrated by a number of studies.

Bananas are one of the best sources of potassium. According to the FDA (Food and Drug Administration) diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.

It is an essential mineral that plays a key role in maintaining blood pressure, and normal heart function. Moreover, potassium also helps the body to maintain fluid and electrolyte balances in the cells, which helps control blood pressure.

A medium-sized banana provides 350 mg of potassium. People with a low amount of potassium in their diet are at an increased risk of stroke. If you have hypertension, there are foods you must include in the diet every day.

It is also reported that the natural compounds in a banana act the same way as a anti-hypertensive drugs. As compared to unripe bananas, ripened ones are found to have a stronger anti-hypertensive action.

How much should you eat?

According to research studies, it is reported that blood pressure fell by 10% in people who ate two bananas daily for a week. However, do talk your doctor before you include bananas in your diet if you suffer from any other health complications.

Banana Smoothie Recipe

Ingredients:

• 1 banana
• 1/2 orange, peeled and quartered
• 1/3 cup Greek yogurt
• 1/4 cup water or milk (dairy or non-dairy)
• 1 to 2 teaspoons honey, optional

Directions

• Roughly chop the banana and orange quarters
• Add to the blender.
• Top with yogurt and the water (or milk).
• Turn blender on and blend until creamy and smooth
• Taste, then adjust with honey if needed.

Banana Tea

Did you know that Bananas can be used for tea infusions? Well, It’s not just that you can make tea with bananas, it may also help with sleep issues.

More Natural remedies for high blood pressure

• For 7 natural alternatives to lower blood pressure quickly – Read this article
• Do Nuts also lower blood pressure? – Discover here…

A little-known Scandinavian delicacy has been revealed as the latest super-food.

Researchers say lingonberries are rich in health-boosting chemicals that lower blood pressure and make your heart healthier.

The Research Study

A study conducted at the University of Helsinki has found that long-term consumption of lingonberry juice can lower blood pressure and improves the function of blood vessels. Performing her doctorate, Anne Kivimäki MSc(Food Science) investigated the cardiovascular effects of cold-pressed lingonberry juice. Also cranberry juice and blackcurrant juice as drinking fluid for eight to 10 weeks on genetically hypertensive rats (rodents that have been made to suffer from hypertension).

Prior research uncovered that polyphenol-rich foods (full of micronutrients) have reduced the risk of cardiovascular diseases. Lingonberry, cranberry and blackcurrant are all excellent sources of polyphenols, which informed her study.

“These experimental findings need evidence from comparative clinical studies on healthy individuals with slightly elevated blood pressure who, at this point, have been given nutritional and lifestyle guidance instead of drug therapy,” Kivimäki concluded.

“Lingonberry juice is no substitute for medication, but it is a good dietary supplement,” she added.

Lingonberry is a delicious fruit filled with antioxidants that can help stave off disease and inflammation. Try it in your morning smoothie, as a topping on your favorite pancakes or as a lingonberry sauce on baked turkey breast — the same way you might enjoy cranberries and turkey at Thanksgiving.

By consuming lingonberry, you can help treat UTI, keep your mouth healthy and potentially even prevent cancer cell growth, in addition to staving off other disease. So don’t wait — get lingonberries in your diet and enjoy all these wonderful benefits.

Lingonberry Smoothie Recipe:

Ingredients:

• 1/4 cup wild frozen lingonberries
• 1 ripe organic banana
• 1/2 orange
• 1 cup milk or coconut milk
• Optional: add 1/4 cup wild huckleberries

Directions:

• Combine all ingredients in a blender and mix. Enjoy!

Lingon Berries are just an amazing way to boost your health! So get some today and start reaping the benefits of better health!

Of all the food possibilities there are to eat, taco salad happens to be one of my favorites. From the seasoned meat, to the crunchiness of the taco, It is just a delight to eat. But like many restaurant foods, there is an abundance of salt, sugar, and fat.

So this week I wanted to find a heart healthy version of one of may favorites and here it is. With less sodium and fat this is a meal you can enjoy without the guilt.

Ingredients

• 4 large spinach tortillas
• 1 lb lean ground turkey
• 1 packet Mrs. Dash Taco Seasoning
• 1 can No Salt Added Rotel
• 4 loose cups baby spinach leaves
• 1 can no salt added corn
• Homemade refried beans
• Homemade guacamole
• Homemade salsa
• Shredded Monterey Jack Cheese for topping, optional
• Low fat sour cream for topping, optional
• Tortilla strips for topping, optional

Instructions

1. Over medium heat on the stove top, cook ground turkey until done, about 10 minutes, reduce heat to lowest setting.

2. Add the can of Rotel with the juice and the seasoning mix in with the turkey, and stir; allow to simmer for about 5 minutes.

3. While your turkey is cooking, prepare your tortilla boats. Turn over a 12-cup muffin tin, place each tortilla between 4 of the cups, then press down to create “bowls”. Cook at 375ºF for 10 minutes.

4. Place bowls on a plate, layer 1 cup of spinach in each, top with ground turkey, beans, corn, guacamole, salsa, cheese, sour cream, and tortilla chips.

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