EAT FRESH

4LOWER BLOOD PRESSURE

FOODS TO NATURALLY NATURALLY

By Tami Charbonnet

More than 50 million adults in the United States suffer from high blood pressure. If left untreated, stroke, kidney damage, heart attack and heart failure are terrifying possibilities. Did you know more than 1 million Americans have heart attacks each year? Consequently, heart disease and stroke are the first and third leading causes of death in the United States. These are frightening facts; however, you can lower your blood pressure by making a few simple lifestyle changes.

Step one: Choose to clean up your food consumption. According to Lawrence J. Appel, MD, MPH, professor of medicine, epidemiology and international health at the Johns Hopkins Bloomberg School of Public Health in Baltimore, “reducing your salt intake, drinking alcohol in moderation, increasing your potassium intake, and overall, eating a healthy diet that emphasizes fruits, vegetables, and low-fat dairy products” will significantly help lower blood pressure. Replace high-sodium, high-fat and processed foods with fresh, clean, natural options.

Adding the following heart-healthy comfort foods to your plate can help reduce high blood pressure.

CLEAN AND HEARTY TUSCAN BEAN SOUP

INGREDIENTS:  1 onion, diced  1 clove garlic, minced  3 large fresh carrots, diced into medium pieces  4 medium fresh tomatoes, chopped  2 cups cannellini beans, cooked  2 cups kidney beans, cooked  4 cups organic vegetable broth  1 bunch fresh chard, coarsely chopped

DIRECTIONS: 1. On medium heat, sauté onion, garlic and carrots until onion is translucent. 2. Add tomatoes, beans and broth. Let simmer for 30 minutes. 3. Add chard and allow to simmer for 15 minutes. 4. Season to taste.

Baked white potatoes are high in potassium and magnesium, two vital nutrients for heart health. Maintaining a healthy balance of both minerals can help reduce high blood pressure.

1. BAKED WHITE POTATOES

Beans (including black, white, navy, lima, pinto and kidney) are excellent for lowering blood pressure and improving overall heart health. They are loaded with soluble fiber, magnesium and potassium.

2. LEGUMES

Enjoy as a clean, warm side dish, or serve over organic whole wheat rotini pasta for a full meal.

3. SPINACH

Spinach is high in fiber and low in calories. This super food is packed with nutrients such as potassium, folate, and magnesium.

4. EDAMAME (SOYBEANS IN THE POD)

Soybeans are an excellent source of potassium and magnesium. Easy to find at local markets, soybeans are a delicious addition to soups, salads, side dishes or eaten alone as a quick snack.

MULTIGRAIN

APPLE MUFFINS For so much of the year, apples and pears are the best fruits around, and this recipe really makes the most of them. These muffins are perfectly sweet and full of healthy ingredients yet still light. Makes 12 muffins

INGREDIENTS

l 1¾ cups spelt flour or white whole wheat flour l ½ cup sugar l cup flax meal l 2 tsp. baking powder l 1 tsp. ground cinnamon l ½ teaspoon baking soda l ½ teaspoon salt l ½ cup plain or vanilla nondairy milk l 3 Tbsp. vegetable oil l 1 Tbsp. vanilla extract l 1½ cups very finely chopped apples (about 2 small; peeling optional)

DIRECTIONS:

1. Preheat oven to 400 degrees F. Line a 12-cup standard muffin tin with cupcake liners or mist with cooking spray. 2. Put the flour, sugar, flax meal, baking powder, cinnamon, baking soda and salt in a large bowl, and stir with a whisk to combine.

3. Make a well in the middle and add the milk, oil and vanilla extract, and stir to combine. 4. Stir in the apples. The mixture will seem very dry, but keep stirring to distribute the moisture evenly through the batter. 5. Spoon into the lined muffin tin using ¼ cup of the batter for each muffin. 6. Bake for 16 to 18 minutes, until a toothpick inserted in the center of a muffin comes out clean. Let cool in the muffin tin for 5 minutes. Remove and let cool completely on a wire rack.

*Multigrain Pear Muffins: Replace the apples with an equal amount of chopped pears. Per muffin: 160 calories, 3 g protein, 5 g fat (0.3 g sat), 25 g carbohydrates, 172 mg sodium, 47 mg calcium, 4 g fiber 

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