SOME FOODS HELP TO LOWER HIGH BLOOD PRESSURE

Consuming less sodium may be important to help slash blood pressure levels, but eating more of these foods is good for your heart and arteries too.

Baked Potato

These tasty spuds are rich in magnesium and potassium, two nutrients that are an important part of the DASH diet (Dietary Approaches to Stop Hypertension, or high blood pressure). A potassium-rich diet helps the body become more efficient at flushing out excess sodium, which can raise blood pressure; and magnesium helps promote healthy blood flow, according to nutritionist Joy Bauer.  

Skim Milk

A cold glass of milk offers a solid serving of both calcium and vitamin D, nutrients that work as a team to help lower blood pressure by 3 to 10 percent, according to Bauer’s website. Those numbers may not sound impressive, but they could translate to a 15 percent reduction in heart disease risk, she added. Other research suggests that people with low levels of calcium are at greater risk of high blood pressure. 

Eggs

If you think eggs are not heart healthy, you should know that past studies have shown that yolks don’t raise heart disease risk; now recent research has found that egg whites can help dial down blood pressure, according to a study presented earlier this year at a meeting of the American Chemical Society. As MensHealth.com reported, when rats with high blood pressure were fed a protein found in egg whites, they experienced a drop in blood pressure that was comparable to a low dose of Captopril, a blood-pressure-lowering medication. Although more research is needed, eggs are a solid source of protein, vitamin D, and other healthy nutrients. 

Broccoli

This cruciferous veggie is a good source of the blood pressure-regulating minerals magnesium, calcium, and potassium. Previous research in animals has found that a diet high in broccoli sprouts may help reduce blood pressure, cardiovascular disease, and stroke. Broccoli sprouts are high in compounds that may help reduce damage to arteries, which may play a role in high blood pressure. 

Beet juice

People with high blood pressure who drank about eight ounces of beetroot juice experienced a decrease in blood pressure of about 10 mm Hg, according to a study published in April 2013 in the American Heart Association journal Hypertension. The magic ingredient? Nitrate, which turns into nitric oxide, a gas that widens blood vessels and aids blood flow. A glass a day could help keep blood pressure at a lower, healthier level.

Sesame and rice-bran oils

People who cooked with a blend of the two oils (available at health food stores) saw a drop in blood pressure almost comparable with the decrease that results from taking medication, according to research from the American Heart Association’s Scientific Sessions. Researchers believe the effect is due to the oils’ fatty acids and antioxidants such as sesamin, sesamol, sesamolin, and oryzanol.

Bananas

Famously rich in blood pressure-lowering potassium, one banana contains about 420 milligrams, or 11 percent of the 4,700 milligrams the American Heart Association recommends people consume daily. Surprisingly, however, many veggies are actually higher in potassium than these popular fruits. A cup of Swiss chard boasts 960 milligrams, a cup of cooked white beans has nearly 1,200 milligrams, and a whole avocado has 975 milligrams.

Dark chocolate

A tasty way to be heart healthy! Dark chocolate is rich in antioxidants called flavanols, which make blood vessels more elastic, according to Prevention.com. Stick to an ounce or less a day and make sure it contains at least 70 percent cocoa. 

SOME ENERGY BOOSTING FOODS

Energy Boosting Foods

Next time you're dragging, put down the coffee and pick up one of these foods as an alternative way to get a healthy, natural energy boost.

Lemon water

The simplest way to get a boost, ever! Adding lemon to water transforms regular H20 into a natural energy drink that is packed with electrolytes, which are critical for cells to produce energy. Hydration in general is key for a mood boost; a 2012 study found that women who were mildly dehydrated reported feeling fatigued.

Fresh fruit

The natural sugar in fruit provides a quick pick-me-up when you're dragging and helps keep blood sugar levels steady because it's packed with fiber. Make an energizing breakfast smoothie with blueberries (helps you focus), strawberries (high in vitamin C, which helps turn fat to energy) and yogurt (rich in magnesium, which helps regulate the release of energy). Or toss in a tropical fruit like pineapple, which contains iodine to help control how quickly your body burns energy. Not a smoothie person? Fruits with peels, like bananas or apples, are good choices to take to work or when you're on the go.

 Nuts

Cashews, almonds, and hazelnuts are high in magnesium, which plays a key role in converting sugar to energy. They're also filled with fiber to keep your blood sugar levels even and protein to stave off hunger. Keep a bag of mixed nuts or trail mix in your purse or desk drawer to stay energetic all day.

Dark chocolate

Nibbling a square of dark chocolate as a post-lunch dessert is good for you. It contains the natural stimulant theobromine, similar to caffeine, which boosts your energy and your mood.

Whole-grain toast

Carbohydrates provide 60 percent of the energy required to make your body go, and whole grains are packed with complex carbs (the good kind!), which are full of vitamins and minerals. Eating whole grains can prevent a surge in blood sugar after your next meal, according to a study in the Journal of Nutrition and Metabolism, which means fewer energy crashes than when you eat refined carbohydrates in sugary or heavily processed snacks. Start your day with oatmeal or a high-fiber cereal to stay full until lunch, or snack on whole-grain crackers or granola bars for an afternoon boost.

Cardamom

In Asia, this spice is valued for its ability to increase energy and promote blood flow by expanding small blood vessels. Choose curry for dinner, or sip a cup of chai tea to beat the afternoon slump.

Asparagus

This green veggie is high in B vitamins, which naturally support healthy energy levels by turning food (carbs) into fuel (glucose), and it contains plenty of blood sugar-steadying fiber. If it's in season, add asparagus to your salad at lunch to help get you through the afternoon.

Sauerkraut

Raw sauerkraut isn't just a good match for bratwurst; it also helps you maintain energy. The fermented cabbage is high in probiotics, which makes your gut digest food more efficiently. So, since the body has to work less to digest, you're left with more energy. Kimchi, the spicy fermented cabbage popular in Korean cuisine, also does the trick. Craving a street cart hot dog? Top it with sauerkraut for an easy energy boost.