BRAZIL NUTS
These potent seeds hail from South American countries like Venezuela, Colombia, and more. They may not be as common as peanuts or walnuts, but there's good reason to seek them out at your local health food store or online: "One ounce of brazil nuts, which is about six to eight nuts, has 777 percent of the daily value for selenium, an antioxidant that plays a critical role in DNA synthesis and helps protect our body from oxidative damage and infection," says Alexandra Miller, a corporate dietitian at Medifast. "Inadequate concentrations of selenium may be associated with age-related declines in brain function," she adds. Selenium concentrations in your body naturally decline with age, so load up.
SESAME SEEDS
"These are high in calcium and rich in other minerals like iron, magnesium, phosphorous, fiber, and more," says Annie Kay, lead nutritionist at Kripalu Center for Yoga & Health. "Bones are made of more than calcium, so an overall mineral-rich diet, along with adequate and appropriate movement are a recipe for healthy bones for life." Try using tahini (which is made from sesame seeds) as a base in vinaigrettes or sprinkling a handful or two into pasta salads for a nice textural element.
MUSHROOMS
"Mushrooms are one of the few foods that naturally contain vitamin D, a vitamin most people don't have enough of," say Lyssie Lakatos and Tammy Lakatos Shames, The Nutrition Twins. Without vitamin D, you can't properly absorb calcium, which will lead to osteoporosis, broken bones and a hunched spine, and nothing ages you more than that."
FORTIFIED PLANT MILKS
Mmmmm...almond milk-banana shakes are just the best. "Fortified plant milks are great for their optimal bone-supportive nutrients," says Julieanna Hever, a plant-based dietitian. "Include a serving or two of hemp, soy, almond, or rice milk fortified with calcium and vitamin D [into your daily diet]. This will provide you with the same quantity of bone-building nutrients as dairy milk without the hormones [that can be found in conventional dairy] and saturated fat." Make sure to look for ones enriched with these nutrients and don't buy sweetened varieties, which can be massive sugar bombs.
DARK CHOCOLATE
Sorry, milk chocolate doesn't count. "Dark chocolate is loaded with flavanols, which are believed to benefit appearance by increasing blood flow to the skin," says nutritionist Mitzi Dulan. "Flavanols also absorb UV radiation, protecting your skin from the damaging effects of the sun." It is high in calories, though, so to avoid weight gain, be sure to eat it in moderate amounts — a square or two as a afternoon treat is all you need.
OLIVES
If you're a fan of this briny fruit (yes, fruit), there's no reason you shouldn't add it to salads, wraps, pasta dishes, and pretty much any other dish. "Olives are an incredible source of polyphenols and other phytonutrients that help protect your DNA and keep you looking and feeling younger," says Dr. Sharon Moalem, a physician and scientist specializing in genetics and aging. But know that olives that come in a can (think: pizza toppings) aren't as nutrient-dense as those which come with their pits; research has shown that the process of removing the pits reduces the amount of phytonutrients present in each olive.
BLUEBERRIES
"Blueberries contain more antioxidants than almost any other fruit," says celebrity nutritionist Lisa DeFazio. These tiny berries pack a mighty punch: "They give you protection against skin-damaging free radicals from sun exposure, stress, and pollution, and they have vitamin C, which helps prevent the wrinkling effects of sun damage."
TUNA
"Omega-3 fatty acids found in tuna help to reduce inflammation," says Rebecca Lewis, the in-house nutritionist for Hello Fresh. Why is the ability to quell bodily inflammation so important? "Stress, lack of sleep, unhealthy eating, and exposures to chemicals in the foods we eat, breathe, and drink all lead to a chronic state of low-grade inflammation," she says. "Essentially, we exhaust our immune system just cleaning up the daily wear and tear on our bodies, so we end up accelerating the aging of our brain."
BELL PEPPERS
They're spectacular in your signature tofu stir-fry, even better when thrown on the grill and charred to perfection, and best when stewed into a savory, spicy stew. But here's a good reason to munch on 'em raw: "Half a cup of raw red bell pepper provides 158 percent of the recommended daily value of vitamin C, which plays a vital role in wound healing, immune function, and protein metabolism," says Miller. "It's also an antioxidant that may help prevent certain types of cancers and cardiovascular disease, as well as slow the progression of age-related macular degeneration."
PINEAPPLES
This tropical fave can help you appear seriously dewy: "Pineapple is rich in a mineral called manganese, which is needed to activate an enzyme called prolidase," says Lisa Hayim, registered dietitian and founder of The Well Necessities and TWN Collection. "Prolidase provides the amino acid proline for the formation of collagen in skin, which plays a role in skin strength and elasticity. And since collagen production starts to decrease as you age, amping up its presence can help ward off wrinkles and fine lines."
POMEGRANATE SEEDS
Besides being wildly addictive as a fro yo — uh, unsweetened Greek yogurt topping —they also add a nice burst of sweetness to salads. "Pomegranate seeds contains compounds that fight damage from free radicals and increase your body's ability to preserve collagen," DeFazio says. Or, try swigging the juice: "A UCLA study showed that older adults with age-related memory complaints who drank eight ounces of pomegranate juice daily showed increased verbal memory performance and functional brain activity in MRI testing after just four weeks," say Lakatos and Lakatos Shames. As per usual, you'll want to look for unsweetened varieties!
YOGURT
"Yogurt is great for keeping your cells young," say Lakatos and Lakatos Shames. "This great source of calcium is fantastic before bed. Skin cells turn over very rapidly and by [allotting yourself a healthy night's] sleep, you give them time to replenish and rebuild." Opt for unsweetened and add fresh fruits and a touch of honey, or go for the savory route and try olive oil (yes, really!) and a sprinkling of sea salt and freshly ground pepper.
MANUKA HONEY
It may sound like an exotic resort in Bali (ah, take us there…), but it's actually a potent substance that's brimming with benefits. "This specific type of honey has been used for years in natural medicine as a remedy for rejuvenating skin and boosting immunity by stimulating cytokine production," says Hayim. "Cytokines fight off pathogens [disease-causing microorganisms] and protect us from infections."
TURMERIC
You could spend your paycheck on fancy tumeric juices, but you're better off stocking the potent spice or the fresh root stocked in your kitchen? "[It helps fight] cell damage and aging (keeping skin and all organs vibrant and in good condition) and chronic disease," say Lakatos and Lakatos Shames. "Its powerful pigment curcumin seems to help prevent telomere (the end caps of our DNA) shortening, which is believed to be a lead cause in aging and degenerative diseases. The shorter the telomere gets, the more likely you are to experience cellular aging and an increased risk for immune dysfunction, heart disease, cancer, Alzheimer's disease, and other degenerative diseases."
SPINACH
This nutritional rockstar is great for fighting aging: "When cooked, half a cup of spinach provides 33 percent of the recommended daily value for folate, while one cup of raw spinach provides about 15 percent," says Miller. "Folate may influence the development of cancer through its role in metabolism. Plus, inadequate folate intake has been associated with both poor cognitive function and higher risk of dementia and Alzheimer's disease."
GREEN TEA
Green tea is great for keeping your body young by maintaining healthy cells, protecting them against damage and decreasing stress: "It's packed with powerful antioxidants called flavonoids that protect against disease and block DNA damage associated with tobacco and other toxic chemicals that cause destruction in the body, aging it," say Latakos and Latakos Shames. "Plus, there's nothing that ages you faster than a stressful lifestyle — green tea contains theanine, an amino acid that helps to keep you calm and focused, and decreases stress." Since being less stressed makes your body less likely to fall victim to illness, think about swapping your next frappuccino for a quick brew.
ALMONDS
Make a snack out of an ounce of dry roasted almonds (about 23 almonds or one handful), which contains 34 percent of the recommended daily value of vitamin E. "This antioxidant plays a role in anti-inflammatory processes and helps build up the immune system," says Miller. And antioxidants protect cells from the damaging effects of free radicals in the body, which may help reduce the risk of certain chronic diseases like Alzheimer's disease."
SAFFRON
This spice is as potent nutritionally as it tastes: " [Saffron] contains the carotenoid phytonutrients crocin and crocetin, which have been shown to have anti-tumor and antioxidant effects," says Moalem. "These compounds can improve the symptoms and the effects of depression, premenstrual syndrome, and even curb excessive snacking behaviors, all factors that prematurely age your DNA." Add some threads to your water when cooking up a pot of rice.
SOY FOODS
"Soy foods are excellent for healthy bones and your cardiovascular system," says Hever. "As women hit menopause and estrogen levels taper down, soy provides phytoestrogens, compounds [found in food that mimic estrogen], which have been shown to reduce bone loss and risk for cardiovascular disease."
LEMON AND LIME JUICE
Fun fact: Almost every other mammal can make vitamin C naturally. Humans lost that oh-so-stellar skill millions of years ago. "Vitamin C plays a critical role in maintaining optimal genetic health. Getting enough vitamin C is not just good for your DNA, it's a crucial way to keep your skin looking brighter and younger," says Moalem. "A research study looking at the health effects of vitamin C intake found that women who consumed greater amounts of vitamin C actually had fewer wrinkles and improved skin texture." To get your fix, Moalem recommends consuming the juice of a lemon or two limes every day.
WATERMELON
Treat yourself to a slice at night to keep your skin young. "Watermelon is packed with lycopene, which helps to protect the skin by acting as a natural sunblock, protecting it from ultraviolet rays that damage and age the skin, create sunspots and make skin look weathered," say Lakatos and Lakatos Shames. "The water content also keeps your skin hydrated and plump," says DeFazio.
SALMON
A serving size of three ounces may be only about the size of a deck of cards, but it's brimming with wholesome goodness: "[This amount of cooked salmon] offers 112 percent of the recommended daily value for vitamin D, a vitamin known for its anti-inflammatory effects," says Miller. "In addition, adequate stores of vitamin D help maintain bone strength and may help prevent osteoporosis in older adults." Salmon is also a solid source of protein, which is important because as you get older, lean muscle mass naturally declines.
CILANTRO
"Green herbs are nutrient dense, and cilantro is particularly supportive for detoxifying your body," says Kay. "Cilantro may also have heavy-metal chelation action, meaning it fights to remove metal accumulation from your body, like from mercury found in tuna." Research shows that the reason it tastes soapy for some is built into your genes (crazy, huh?), but if you like it, try using it to boost flavor in soups and salads in lieu of salt.
COOKED TOMATOES
Did you know tomato paste has loads more lycopene than a raw and juicy vine-ripened delight? "Cooked tomatoes are loaded with lycopene, an antioxidant that protects the skin from damage," says Hayim. "While raw tomatoes still provide the body with lycopene, the cooking process [makes it] easier to be absorbed."
NUTS
Almond and Brazil nuts are great, but truth be told, they're all anti-aging heros. "Aim for one to two ounces of nuts each day to embrace their cholesterol-lowering and anti-inflammatory effects," says Hever. "They're also wonderful sources of health-enhancing phytosterols, protein, fiber, and micronutrients." Walnuts. Cashews. Almonds. Peanuts. Bulk aisle. Go!
CARROTS AND SWEET POTATOES
These two root veggies share some important traits. "They're rich in vitamin A, which helps to restore and regenerate damaged collagen, an essential for the elasticity and regeneration of skin cells," says Hayim. Research also shows that they have impressive cancer-fighting properties.
OATMEAL
Hearty and soothing, oatmeal is delicious without being too rich. And, it's "a comfort food that's rich in carbohydrates that boost your body's feel-good hormone serotonin," say Lakatos and Lakatos Shames. "There's no better way to look and feel young than to feel happy."
BEANS AND LENTILS
"These superfoods are loaded with plant-based essential amino acids to meet all of your protein requirements," says Hever. "As women age, protein needs increase slightly. Beans and lentils are superior sources of protein because they're also loaded with disease-fighting fiber and phytochemicals."
ORANGES
Besides quenching your thirst, oranges help keep your body youthful. "This great source of vitamin C not only helps to boost immunity, keeping your body in better working order, but they help build collagen," say Lakatos and Lakatos Shames. "Collagen makes the skin elastic, supple, and younger-looking."
From: www.msn.com
Saturday, May 19, 2018
Sunday, April 29, 2018
Foods That Lower Blood Pressure
1. MANGOES
Don’t deprive yourself of your favorite sweet treats just because you’re trying to lower your blood pressure. Mangoes are a great source of both fiber and beta-carotene, both of which have been deemed effective at lowering blood pressure. In fact, research published in Hypertension Research suggests that adding beta-carotene-rich foods to your diet may be an effective way to lower blood pressure in no time.
2. SALMON
While fatty foods may seem like they have no place in a high blood pressure-fighting meal plan, fatty fish like salmon are a major exception to that rule. Salmon is loaded with heart-healthy omega-3 fatty acids, which can help reduce inflammation, lower your risk of heart disease, and get your blood pressure into a healthy range. Research published in the June 2012 edition of the British Journal of Nutrition reveals that omega-3 supplementation reduced blood pressure among older patients and those with hypertension, making this tasty protein-rich fish a must-eat for anyone whose blood pressure has crept into a concerning range.
3. BELL PEPPERS
Making some stuffed peppers for dinner tonight could be the first step on a journey toward a healthier heart and lower blood pressure. Bell peppers are an excellent source of vitamin C, with more of the potent antioxidant than even citrus fruits, which has been shown to improve cardiac function and lower blood pressure. Research published in the American Journal of Clinical Nutrition reveals that loading up on vitamin C reduced blood pressure by 5 millimeters of mercury in patients with hypertension, making these versatile veggies a smart addition to any meal plan.
4. APRICOTS
Slash your blood pressure and lower your risk of chronic disease by making apricots a staple in your diet today. Whether you’re tossing some on a salad, eating dried apricots as a snack, or adding some to your favorite smoothie, these vitamin C-rich, beta-carotene-loaded fruits are the key to healthier blood pressure. Even better is the 3.3 grams of dietary fiber you’ll get per cup of apricots — research published in the Archives of Internal Medicine suggests that a high-fiber diet can significantly lower your blood pressure, too.
5. DARK CHOCOLATE
Don’t deprive yourself of dessert just because you’re eager to get your blood pressure under control. A little dark chocolate can go a long way when it comes to lowering those numbers, thanks to its flavonoid content. Flavonoids, a type of plant-based pigment, have been linked to reductions in blood pressure, thanks to their ability to improve endothelial function, according to researchers at the University of Manitoba. Just make sure you’re choosing real dark chocolate for the biggest benefit; foods high in sugar, like most milk chocolate bars, have been linked to an increase in blood pressure by researchers at New Zealand’s University of Otago.
6. APPLES
An apple a day really does keep the doctor away, particularly for those struggling with high blood pressure. In addition to the 4.5 grams of blood pressure-lowering fiber you’ll get from each apple, you’ll also enjoy a healthy helping of quercetin, which has been deemed an effective antihypertensive, according to the results of a study conducted at the University Complutense of Madrid’s School of Medicine.
7. CARROTS
That bunny food is blood pressure medicine in disguise. Carrots pack a one-two punch of beta-carotene and vitamin C, getting your blood pressure into a healthy range before you know it.
8. EGGS
While eggs have had a checkered reputation in the past because of their cholesterol content, recent research suggests these protein powerhouses can actually help improve both your cholesterol and your blood pressure while keeping you satisfied. According to the American Journal of Hypertension, a high-protein diet, like one rich in eggs, can help lower blood pressure naturally while promoting weight loss, as well. Just make sure you’re not detracting from the health benefits of your egg-based breakfast by adding the wrong condiments; the sugar in ketchup and high salt content of hot sauce may reduce your protein-rich meal’s blood pressure-lowering effects.
9. CHERRIES
Sweeten up your meals and lower your blood pressure in one fell swoop by making cherries part of your diet today. Not only are cherries packed with fiber, quercetin, and vitamin C, a study published in the February 2015 edition of Clinical Nutrition has linked their resveratrol content to significant reductions in systolic blood pressure.
10. PINK GRAPEFRUIT
Start your day with a round of zesty pink grapefruit and see your blood pressure numbers shoot into a healthy range in no time. In addition to being an excellent source of blood pressure-lowering, immune-boosting vitamin C, pink grapefruit is a good source of lycopene, which multiple studies have deemed effective at reducing blood pressure. In fact, a Finnish study published in Neurology reveals that study subjects with the highest concentrations with lycopene in their blood decreased their risk of stroke by 55 percent.
11. FLAXSEED
Stirring some flax into your favorite smoothie or morning oatmeal could be the first step toward lowering your blood pressure. Flaxseed is a great source fiber, as well as omega-3 fatty acids, which can reduce inflammation throughout the body and improve the health of your heart and circulatory system. Research conducted at Isfahan University of Medical Sciences even reveals that individuals who added omega-3s to their diets had significantly lower systolic and diastolic blood pressure than their placebo-taking counterparts.
12. SPINACH
Make like Popeye and make spinach a part of your blood pressure-lowering routine. As well as being an easy veggie to sneak into everything from smoothies to sauces, tempting even the pickiest palates, spinach is a triple threat when it comes to your blood pressure, thanks to its healthy helpings of fiber, beta-carotene, and vitamin C.
13. TOMATOES
A little tomato on your menu could be the key to healthier blood pressure. In addition to boasting plenty of vitamin C and quercetin, tomatoes are a great source of lycopene, which researchers at Ben-Gurion University in Israel have linked to significant reductions in blood pressure. Just don’t try to get your fix from ketchup or bottled tomato sauce; the combination of sugar and salt in most recipes can send your blood sugar through the roof.
14. BLUEBERRIES
Satisfy your sweet tooth and improve your blood pressure by adding blueberries to your menu today. Blueberries are low-glycemic, high in fiber, and loaded with resveratrol, which a study published in Hypertension Research has found effective at reducing blood pressure in animal test subjects.
15. ONIONS
They may not be great for your breath, but when it comes to your blood pressure, onions can’t be beat. Onions are a great source of quercetin, which researchers at Germany’s University of Bonn have found effective at lowering blood pressure in overweight and obese study subjects suffering from hypertension and pre-hypertension. To make your onions less pungent, try sautéing them in olive oil for a sweeter flavor and a boost of heart-healthy fat.
16. LIMA BEANS
They may not have been a tempting option to you as a kid, but lima beans are a wonder food for anyone trying to get their blood pressure under control. According to research published in the Journal of the American College of Nutrition, adding beans to your diet can help you get your blood pressure into a healthy range while keeping you full, making you less likely to reach for sugary or salty snacks that can cause your blood pressure to soar.
17. WATERMELON
Cooling down this summer is as healthy as it is delicious when you make watermelon part of your beat-the-heat meal plan. Not only is watermelon a good source of blood pressure-lowering vitamin C and lycopene, research published in the American Journal of Hypertension reveals that patients with prehypertension who added watermelon to their diet significantly reduced their blood pressure.
18. SWEET POTAOTES
Indulge your carb cravings and lower your blood pressure at the same time by whipping up a batch of oven-baked sweet potato fries tonight. Sweet potatoes are a good source of hypertension-fighting resistant starch and vitamin C, as well as being loaded with blood pressure-lowering beta-carotene.
19. KALE
Kale’s ubiquity comes from more than just Beyonce’s endorsement; it also happens to be a superfood for anyone whose blood pressure is higher than they’d like. Kale is packed with quercetin and beta-carotene, as well as vitamin C, which researchers at Johns Hopkins University Medical Center have found to be an effective means of lowering blood pressure naturally.
20. STRAWBERRIES
Swap out those refined sugar-loaded treats in favor of strawberries and watch your blood pressure dip into doctor-approved territory. Researchers at the University of Alberta’s Manzankowski Alberta Heart Institute have found resveratrol, a pigment found in red fruit like strawberries, effective at preventing hypertension and dangerous enlargement of the heart muscle in mice and rats, making it a great addition to any hypertension-fighting diet.
Don’t deprive yourself of your favorite sweet treats just because you’re trying to lower your blood pressure. Mangoes are a great source of both fiber and beta-carotene, both of which have been deemed effective at lowering blood pressure. In fact, research published in Hypertension Research suggests that adding beta-carotene-rich foods to your diet may be an effective way to lower blood pressure in no time.
2. SALMON
While fatty foods may seem like they have no place in a high blood pressure-fighting meal plan, fatty fish like salmon are a major exception to that rule. Salmon is loaded with heart-healthy omega-3 fatty acids, which can help reduce inflammation, lower your risk of heart disease, and get your blood pressure into a healthy range. Research published in the June 2012 edition of the British Journal of Nutrition reveals that omega-3 supplementation reduced blood pressure among older patients and those with hypertension, making this tasty protein-rich fish a must-eat for anyone whose blood pressure has crept into a concerning range.
3. BELL PEPPERS
Making some stuffed peppers for dinner tonight could be the first step on a journey toward a healthier heart and lower blood pressure. Bell peppers are an excellent source of vitamin C, with more of the potent antioxidant than even citrus fruits, which has been shown to improve cardiac function and lower blood pressure. Research published in the American Journal of Clinical Nutrition reveals that loading up on vitamin C reduced blood pressure by 5 millimeters of mercury in patients with hypertension, making these versatile veggies a smart addition to any meal plan.
4. APRICOTS
Slash your blood pressure and lower your risk of chronic disease by making apricots a staple in your diet today. Whether you’re tossing some on a salad, eating dried apricots as a snack, or adding some to your favorite smoothie, these vitamin C-rich, beta-carotene-loaded fruits are the key to healthier blood pressure. Even better is the 3.3 grams of dietary fiber you’ll get per cup of apricots — research published in the Archives of Internal Medicine suggests that a high-fiber diet can significantly lower your blood pressure, too.
5. DARK CHOCOLATE
Don’t deprive yourself of dessert just because you’re eager to get your blood pressure under control. A little dark chocolate can go a long way when it comes to lowering those numbers, thanks to its flavonoid content. Flavonoids, a type of plant-based pigment, have been linked to reductions in blood pressure, thanks to their ability to improve endothelial function, according to researchers at the University of Manitoba. Just make sure you’re choosing real dark chocolate for the biggest benefit; foods high in sugar, like most milk chocolate bars, have been linked to an increase in blood pressure by researchers at New Zealand’s University of Otago.
6. APPLES
An apple a day really does keep the doctor away, particularly for those struggling with high blood pressure. In addition to the 4.5 grams of blood pressure-lowering fiber you’ll get from each apple, you’ll also enjoy a healthy helping of quercetin, which has been deemed an effective antihypertensive, according to the results of a study conducted at the University Complutense of Madrid’s School of Medicine.
7. CARROTS
That bunny food is blood pressure medicine in disguise. Carrots pack a one-two punch of beta-carotene and vitamin C, getting your blood pressure into a healthy range before you know it.
8. EGGS
While eggs have had a checkered reputation in the past because of their cholesterol content, recent research suggests these protein powerhouses can actually help improve both your cholesterol and your blood pressure while keeping you satisfied. According to the American Journal of Hypertension, a high-protein diet, like one rich in eggs, can help lower blood pressure naturally while promoting weight loss, as well. Just make sure you’re not detracting from the health benefits of your egg-based breakfast by adding the wrong condiments; the sugar in ketchup and high salt content of hot sauce may reduce your protein-rich meal’s blood pressure-lowering effects.
9. CHERRIES
Sweeten up your meals and lower your blood pressure in one fell swoop by making cherries part of your diet today. Not only are cherries packed with fiber, quercetin, and vitamin C, a study published in the February 2015 edition of Clinical Nutrition has linked their resveratrol content to significant reductions in systolic blood pressure.
10. PINK GRAPEFRUIT
Start your day with a round of zesty pink grapefruit and see your blood pressure numbers shoot into a healthy range in no time. In addition to being an excellent source of blood pressure-lowering, immune-boosting vitamin C, pink grapefruit is a good source of lycopene, which multiple studies have deemed effective at reducing blood pressure. In fact, a Finnish study published in Neurology reveals that study subjects with the highest concentrations with lycopene in their blood decreased their risk of stroke by 55 percent.
11. FLAXSEED
Stirring some flax into your favorite smoothie or morning oatmeal could be the first step toward lowering your blood pressure. Flaxseed is a great source fiber, as well as omega-3 fatty acids, which can reduce inflammation throughout the body and improve the health of your heart and circulatory system. Research conducted at Isfahan University of Medical Sciences even reveals that individuals who added omega-3s to their diets had significantly lower systolic and diastolic blood pressure than their placebo-taking counterparts.
12. SPINACH
Make like Popeye and make spinach a part of your blood pressure-lowering routine. As well as being an easy veggie to sneak into everything from smoothies to sauces, tempting even the pickiest palates, spinach is a triple threat when it comes to your blood pressure, thanks to its healthy helpings of fiber, beta-carotene, and vitamin C.
13. TOMATOES
A little tomato on your menu could be the key to healthier blood pressure. In addition to boasting plenty of vitamin C and quercetin, tomatoes are a great source of lycopene, which researchers at Ben-Gurion University in Israel have linked to significant reductions in blood pressure. Just don’t try to get your fix from ketchup or bottled tomato sauce; the combination of sugar and salt in most recipes can send your blood sugar through the roof.
14. BLUEBERRIES
Satisfy your sweet tooth and improve your blood pressure by adding blueberries to your menu today. Blueberries are low-glycemic, high in fiber, and loaded with resveratrol, which a study published in Hypertension Research has found effective at reducing blood pressure in animal test subjects.
15. ONIONS
They may not be great for your breath, but when it comes to your blood pressure, onions can’t be beat. Onions are a great source of quercetin, which researchers at Germany’s University of Bonn have found effective at lowering blood pressure in overweight and obese study subjects suffering from hypertension and pre-hypertension. To make your onions less pungent, try sautéing them in olive oil for a sweeter flavor and a boost of heart-healthy fat.
16. LIMA BEANS
They may not have been a tempting option to you as a kid, but lima beans are a wonder food for anyone trying to get their blood pressure under control. According to research published in the Journal of the American College of Nutrition, adding beans to your diet can help you get your blood pressure into a healthy range while keeping you full, making you less likely to reach for sugary or salty snacks that can cause your blood pressure to soar.
17. WATERMELON
Cooling down this summer is as healthy as it is delicious when you make watermelon part of your beat-the-heat meal plan. Not only is watermelon a good source of blood pressure-lowering vitamin C and lycopene, research published in the American Journal of Hypertension reveals that patients with prehypertension who added watermelon to their diet significantly reduced their blood pressure.
18. SWEET POTAOTES
Indulge your carb cravings and lower your blood pressure at the same time by whipping up a batch of oven-baked sweet potato fries tonight. Sweet potatoes are a good source of hypertension-fighting resistant starch and vitamin C, as well as being loaded with blood pressure-lowering beta-carotene.
19. KALE
Kale’s ubiquity comes from more than just Beyonce’s endorsement; it also happens to be a superfood for anyone whose blood pressure is higher than they’d like. Kale is packed with quercetin and beta-carotene, as well as vitamin C, which researchers at Johns Hopkins University Medical Center have found to be an effective means of lowering blood pressure naturally.
20. STRAWBERRIES
Swap out those refined sugar-loaded treats in favor of strawberries and watch your blood pressure dip into doctor-approved territory. Researchers at the University of Alberta’s Manzankowski Alberta Heart Institute have found resveratrol, a pigment found in red fruit like strawberries, effective at preventing hypertension and dangerous enlargement of the heart muscle in mice and rats, making it a great addition to any hypertension-fighting diet.
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