Tag: food

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Try These 3 Amazing Foods That Lower Your BP

lower blood pressure

1. Salmon

Salmon is a true heart health superstar. This tasty fish is packed with omega-3 fatty acids, special compounds with incredible benefits for your entire circulatory system. Many studies show that omega-3s can reduce triglyceride levels, keep your arteries healthy, prevent blood clots and fight inflammation. Even better, they can cause a significant drop in blood pressure!

To give your diet a delicious boost of BP-fighting omega-3s, bake or grill salmon fillets with your favorite herbs:

  1. Season the salmon fillets with thyme, oregano or garlic (or all three).
  2. Place each portion in parchment paper or foil.
  3. Sprinkle a dash of lemon juice and drizzle some olive oil on top.
  4. Fold parchment or foil and place in a preheated oven.
  5. Bake salmon for 12-15 minutes at 450 degrees Fahrenheit.

Salmon isn’t the only fish that has omega-3s, but it’s one of the best sources. You can also try mackerel, arctic char, black cod, rainbow trout and albacore tuna. Anchovies and sardines are spectacular for omega-3s, but you need to get them fresh, not canned. Omega-3 oils made from fresh fish are also an option.

2. Garlic

Including more garlic in your meals has two big benefits for blood pressure. First, garlic can make your arteries open wider, improving blood flow and getting rid of hypertension. The easier it is for your heart to pump blood, the less it has to work.

Second, garlic is a natural flavor enhancer. If you’re trying to reduce your salt intake, garlic makes a great replacement. That way you can eat healthy and still enjoy meals that taste amazing.

The next time you feel like something sweet and zesty, make honey-garlic chicken. Use skinless chicken breast, honey, fresh ginger, scallions, low-sodium soy sauce and plenty of garlic. With these tangy and tasty ingredients, you’ll be surprised how flavorful everything is without adding salt!

3. Spinach

Say goodbye to high blood pressure for good with the power of spinach. Leafy greens are a phenomenal source of potassium. In fact, fresh spinach gives you more potassium than bananas. Why is that important for BP?

Potassium is the enemy of sodium. By increasing the amount of potassium you get every day, it flushes excess salt from your system. This can drastically reduce blood pressure.

In addition to these BP benefits, spinach contains a ton of nutrients. It’s rich in vitamin A, vitamin C, vitamin D, vitamin K, calcium and magnesium. Spinach can give you stronger bones, better eyesight and a healthier immune system.

Not a fan of spinach? That’s OK. There are other leafy greens you can try instead. Sauteed or steamed broccoli makes the perfect complement to any meal. For a delicious salad, toss together romaine lettuce, arugula, Swiss chard and beet greens with a vinaigrette made of olive oil and balsamic vinegar.

The Key To Lowering BP With Nutritious Foods

Lowering your blood pressure is all about eating less salt and unhealthy fats. There are lots of delicious foods that can help, such as fresh blueberries, low-fat Greek yogurt, whole-grain oatmeal and unsalted pistachios. Once you've got a healthy meal plan, you’re good to go!

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3 Holiday Favorites Reimagined

The holidays are an especially difficult time when following a diet. It is a challenge to see everyone around you indulging in sweets and feel like you are missing out. Fortunately, there are ways to indulge in sweets without blowing your diet, and the following three recipes are only the tip of the iceberg in terms of healthy options.

1. Paleo Gingerbread Cookies

Nothing says the holiday season like gingerbread cookies. Unfortunately, too many recipes call for loads of sugar. This recipe, however, is paleo-friendly and doesn't sacrifice flavor.

Ingredients:

  • 1 medium sweet potato
  • 2 tablespoons molasses
  • 1/4 cup tahini paste
  • 1/2 teaspoon baking powder
  • 3/4 teaspoon ground ginger
  • 1/3 cup coconut flour
  • 3/4 teaspoon cinnamon
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground cloves

Instructions:

  1. Preheat your oven to 350°.
  2. Before cooking, wash the sweet potato and dry it. Spear with a knife a few times. Microwave until soft, typically five to six minutes.
  3. In a medium-sized bowl, scoop out the insides of the potato. Add the molasses, ginger, cloves, salt, baking powder, baking soda, cinnamon, coconut flour, and tahini. Start stirring to combine the ingredients; as the dough thickens, use your hands to continue mixing.
  4. Placing the dough on a baking sheet, shape individual cookies, approximately 1/4-inch thick and 2 1/2-inch diameter.
  5. Place in the oven and bake for a minimum of 10-minutes.

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2. Apple Crisp

Apples are a healthy option, but they typically lose a lot of benefits when thrown into pies and desserts. This dessert maintains the nutrition and avoids a lot of the pitfalls of other sweets.

Ingredients:

  • 4 cups apples peeled, sliced in 1/4 inch thick pieces
  • 1/4 teaspoon ground ginger
  • 1/2 teaspoon cinnamon
  • 1 tablespoon coconut oil, melted

Crisp Topping:

  • 1 cup old fashioned oats
  • 1/3 cup pecans, chopped
  • 2 tablespoons coconut oil
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon ground ginger
  • 1/2 teaspoon cinnamon
  • 1 tablespoon maple syrup

Instructions:

  1. Preheat your oven to 350°, and grease an 8x8 baking dish.
  2. Prepare the apples by peeling and cutting them into slices. Toss the apples in a bowl with cinnamon, melted coconut oil, and ginger and set aside.
  3. Mix all the ingredients for the crisp topping together in a separate dish.
  4. Layer the baking dish first with the apple mixture, followed by the crisp topping layer.
  5. Cover the dish with aluminum foil and bake for 20 minutes at 350°. Remove the cover and bake until apples are fork-tender with a golden brown topping, about another 10 to 20-minutes.

3. Pumpkin Spice Latte

Want to add a little oomph to your espresso? This recipe is healthy and flavorful, and it doesn't take too long to make.

Ingredients:

  • 2 tablespoon pumpkin puree
  • 1 cup almond milk
  • 1/4 cup espresso
  • 1 teaspoon maple syrup
  • 1/4 teaspoon pumpkin pie spice

Instructions:

  1. Warm the almond milk in a suitable saucepan and whisk in the maple syrup, pumpkin puree, and spice. Combine thoroughly. There is no need to bring the mix to a boil.
  2. Make the espresso while waiting for the milk mixture to heat.
  3. To froth the mixture, you can use a frother or whisk vigorously in the pan.
  4. Finally, pour the milk mixture into a mug, top with the espresso, and enjoy.

There is no reason you can't enjoy the holidays with a sweet treat. There are plenty of healthy recipes out there, but these three represent some of the best.

What are your favorite holiday treats? Comment below.

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5 Winter Soups To Get you Through the Cold

Get rid of those winter chills with five hearty soups. Each recipe can feed an entire family.

1. Bacon Potato Corn Chowder

Are you looking for a hearty soup to warm you up? Look no further than Taste of Home's Bacon Potato Corn Chowder. 

Ingredients:

  • 1-1/2 pounds potatoes, Yukon Gold, cubed and peeled
  • 1/2 pound bacon, chopped
  • 1 can cream corn
  • 1 can milk, evaporated
  • 1/4 cup onion, chopped
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt

Directions:

  1. Bacon should be cooked over medium heat in a large skillet until crisp. Once crisp, remove the bacon and place it on a paper towel. Except for 1-1/2 teaspoon, the drippings can be discarded. Add onion to the remaining drippings and cook until tender.
  2. Boil potatoes in a large pot, allow water to cover them. Bring the ingredients to a boil using high heat, and then reduce to medium heat and cook uncovered for 15 minutes or until tender. Reserve one cup of potato water, draining the rest.
  3. Combine corn, potatoes, milk, salt, pepper, and reserved water to a saucepan, heating thoroughly. Add the onion and bacon.

2. Turkey Sausage, Butternut Squash, and Kale Soup

For those looking to make a meal out of a soup dish, the Taste of Home TBK soup delivers. Once again, you can have a fulfilling meal ready in under 30 minutes.

Ingredients:

  • 2 cartons chicken broth, reduce sodium, 32 oz each
  • 1 butternut squash, about 3 lbs, cubed and peeled.
  • 1 pack turkey sausage links, Italian, casings removed
  • 1/2 cup parmesan cheese, shaved
  • 1 bunch of kale, coarsely chopped and trimmed

Directions:

  1. Over medium heat, cook the sausage, about eight to 10 minutes or until no longer pink. Once cooked, break into pieces.
  2. Add broth and squash to the pot and bring it to a boil. Stir in the kale. Reduce the heat, allowing the soup to simmer until veggies are tender, approximately 20 minutes. Top with cheese.

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3. Tomato Hamburger Soup

This recipe makes about 12 servings. The best part is it uses a slow cooker, meaning it is a set it and forget it type of meal.

Ingredients:

  • 2 packages of mixed vegetables, frozen, about 16 oz each
  • 1 pound ground beef, drained and cooked
  • 1 can cream of mushroom soup, condensed, undiluted
  • 1 can V8 juice (46 oz)
  • 2 teaspoons minced onion, dried
  • Pepper and salt to taste

Directions:

  1. Combine the first five ingredients in a five-quart slow cooker. Cook covered on high for a minimum of four hours. Season with pepper and salt.

4. Simple Chicken Soup

Chicken soup and winter seem to go hand-in-hand. This recipe only takes a total of 20 minutes, and make six servings.

Ingredients:

  • 1 package mixed vegetables, frozen
  • 2 cans cream of chicken soup, reduced-sodium, reduced-fat, undiluted
  • 2 cups chicken breast, cooked, cubed
  • 1 tablespoon minced onion, dried

Directions:

  1. Combine broth and onion in a large saucepan and bring to a boil. Reduce heat and add the vegetables, covering and cooking for an additional 8 minutes. Stir in soup and chicken, heating through.

5. Easy Chili

While there are plenty of chili recipes out there, this is by far the easiest. In 30 minutes, you will have enough chili for four.

Ingredients:

  • 1 pound ground beef, lean
  • 10 ounces Rotel tomatoes with diced chiles
  • 15 ounces chili beans, undrained
  • Optional toppings of your choosing

Directions:

  1. Cook ground beef until no longer pink in a three-quart pot and drain the grease.
  2. Combine with other ingredients in a crockpot and cook on low for four to six hours.

What are your favorite winter soups? Comment below.