More than 50 million damage, heart attack and heart failure are terrifying possibilities. Did you know more than 1 million Americans have heart attacks each year? Con- sequently, 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. adults in the United States suffer from high blood pressure. If left untreated, stroke, kidney
Step one: Choose to clean up your food consumption. According to Lawrence J. Appel, MD, MPH, professor of medicine, epidemiology and inter- national health at the Johns Hopkins Bloomberg School of Public Health in Baltimore, “reducing your salt intake, drinking alcohol in moderation, increas- ing 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 reduce high blood pressure.
1. BAKED WHITE POTATOES
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.
2. LEGUMES
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, magne- sium and potassium. 3. SPINACH Spinach is high in fiber and low in calories. This super food is packed with nutrients such as potassium, folate, and magnesium.
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.
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.
Enjoy as a clean, warm side dish, or serve over organic whole wheat rotini pasta for a full meal.
