Foods To Lower Blood Pressure

If you suffer from high blood pressure (hypertension), or consume a diet which places you at risk for developing high blood pressure, you are at risk for experiencing heart attacks and strokes as well as kidney failure. Most people have high blood pressure and don’t even know it until they get a heart attack or stroke!

Consuming highly processed foods like fast food with incredibly high sodium levels are extremely damaging and is often the main culprit in raising your blood pressure. Another factor that puts you at risk for high blood pressure is fat – that is, the highly saturated and trans fatty acids which clog your arteries and make it hard for blood to flow freely through your veins, causing build-up and thus, high blood pressure.

Foods that help reduce high blood pressure

(1) Garlic
You can change your cholesterol levels and naturally lower your blood pressure levels with garlic! In fact, most members of the allium family (onions, garlic, leeks, etc.) have been shown to reduce cholesterol, high blood pressure and the flu. Countries who consume large amounts of garlic have also been correlated with the lowest levels of cardiovascular disease.

(2) Kiwi
A recent study in 2011 found that just 3 kiwis a day may naturally lower blood pressure (opposed to eating just one apple a day). The study took place over 8 weeks, and at the end of the study, individuals who consumed the kiwis had significantly lower systolic blood pressure than those who ate only 1 apple a day. Kiwis are lutein-rich (an antioxidant), which helps beat free radicals which are often linked to high blood pressure. Kiwis are also one of the most antioxidant-rich fruits, as reported by the Journal of the American College of Nutrition (along with grapes, and wild blueberries).

(3) Grapes
A study at the University of Michigan showed that grapes may help fight high blood pressure and heart disease (especially if you consume a salty diet). Grapes are incredibly high in antioxidants which fight off free radicals that normally lead to heart failure and hypertension. Grapes also lower inflammation in the body and allow the blood vessels to breathe and relax to prevent higher blood pressure.

(4) Leafy Lettuces
Eating green leafy vegetables on a consistent basis can help lower your risk for developing high blood pressure. Leafy greens are incredibly vitamin and mineral rich (with things like calcium, potassium, and manganese) which protects against heart disease and stroke. Lettuces are also nitrate-rich which has been linked to a reduction in blood pressure.

(5) Bananas
Bananas are very high in potassium which helps regulate blood pressure. Foods with potassium nitrate (like bananas and dates) have been reported to be even better than supplements using potassium chloride for lowering blood pressure, according to a UK study. Eating just two bananas a day can lower blood pressure by up to 10%!

(6) Watermelon
Citrulline in watermelon helps to normalize blood pressure. Eating up to 1/2 of a large watermelon per day can help lower high blood pressure, especially when the fruit is ripe, and when this antioxidant is at it’s highest levels. Citrulline is a type of amino acid that is converted into another amino acid, called Arginine (which people normally take to help lower their blood pressure). However, eating the more natural form of this compound is best, so make sure you eat the whole watermelon in it’s true, natural form!

Source: Live Love Fruit

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5 Easy Food Swaps For Better Health

Smart substitutions will not only improve the way you look, but they will also make you feel better, and can help encourage healthier habits on your journey to a new and better you. Making these 5 easy food swaps will help you lose weight, improve the appearance of your skin, reduce cravings, and increase your energy levels. It is time for “out with the old and in with the new!” Why wait? Start today!

Instead of candy eat fruit!
Fruit is literally nature’s candy! Candy is essentially refined sugar, some kind of corn product, and weird thickeners. It isn’t really food, at all, just something that we have substituted for what our brain truly craves – fruit sugar, or in other words, fructose (and some glucose). Fruit also contains beneficial vitamins and minerals which help shut off hunger signals in our brain and prevents us from eating the entire fridge after a hard days work. Fruit provides our body with proper carbohydrates, healthy starches, and cellulose which provide fiber. Instead of reaching for some candy, reach for a banana, peach, mango or if you really want something sweet, try some fresh medjool dates, or dried apricots or goji berries!

Instead of salt swap in fresh or dried herbs & spices!
Sodium dehydrates, and raises blood pressure putting us at risk for developing heart disease or suffering from a stroke. Most people think not using salt will lead to bland tasting foods – this is usually because they leave out salt and don’t add in anything else to help maximize flavour. This is where herbs and spices come in! They help add incredible flavour to your foods and contain plenty of vitamins, minerals and antioxidants which help fight off disease. I particularly like to use dill because it is very salty and makes everything taste amazing. The variety of herbs and spices you can use are endless! From mint to basil, to chile flakes and garlic – you won’t even remember that you forgot to add salt.

Instead of butter or margarine eat avocado!
Using avocado in place of butter is a great food swap! Butter is laden with artery-clogging saturated fat and margarine is loaded with ingredients that are found in plastic products – so what better to use than omega rich avocado? Avocados have a naturally smooth, creamy texture, and can be used as a healthy substitute in baking for butter and eggs! You can also use it as a spread on toast in the morning, or just scrap the toast and eat the avocado itself! Avocado is also loaded with vitamins and can help reduce cholesterol and fight heart disease. You can even make a raw chocolate pudding using avocado – click HERE for the recipe!

Instead of mucus-forming milk drink body-slimming almond milk!
Almond milk is a popular milk substitute, and is about 500x healthier than cow’s milk due to it’s incredible vitamin and mineral content and heart-protecting properties. People who are lactose intolerant can also safely consume almond milk without any adverse side effects! Almond milk is packed with vitamins and minerals like vitamin E, manganese, magnesium, phosphorous, potassium, selenium, iron, fiber, zinc, and calcium! It is also incredibly low in calories (only 40 calories per 8 oz. serving) and is very low in fat. It is free of casein, gluten, lactose, and is completely cholesterol free – it is also void of saturated animal fats which regular cows milk is full of. Cows milk also contains pus (white blood cells), which we probably shouldn’t be consuming. It is also a leading cause of runny and stuffy noses (congestion) and creates a lot of mucus in the body – clogging up our cells and giving us brain fog. Switch to almond milk today! It can be used in place of milk in any situation!

Instead of bagels for breakfast eat bananas!
Grains are not necessarily a human food – in fact, before the Agricultural Revolution, a couple hundred thousand of years passed without consumption of grains. In fact, studies have found that the human brain’s physical ability and functioning was highest just prior to this wheat-based revolution. Not just that, but archeological evidence has shown that since humans became more involved in their agricultural practices, human strength has slowly, but surely declined. Grains contain a compound called Phytic Acid which blocks the ability of our bodies to absorb calcium, magnesium, iron, copper and zinc – when grains begin to sprout, vitamin and mineral content increases and phytic acid content decreases. However, most of the grains individuals consume today are not sprouted, leading to a variety of mineral deficient diseases like osteoporosis. Instead, eat some fruit carbs like bananas! Fully ripe bananas are packed with vitamins and minerals and will nourish your body instead of depleting it! If you please, make a banana smoothie with bananas, dates, and coconut water – you will feel 100x better, compared to the tiredness most individuals feel after consumi

ng breads and pastas.

Source Live Love Fruit

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10 Fruits You Should Be Adding To Your Smoothies Today!

10 Fruits You Should Be Adding To Your Smoothies Today!

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Smoothies are a great way to increase your consumption of fresh fruit and vegetables. Over the past 10 years of perfecting smoothies, I have found that certain fruits work better in smoothies than others, and that including high-antioxidant rich fruits into your smoothie will give you the biggest bang for your buck. Read on to find out 10 different fruits that you should definitely start adding to your smoothies TODAY!

Cherries

Cherries are a popular summer fruit and should be eaten while they are in season. They are very high in antioxidants called anthocyanins, which help lower your risk of developing heart disease and cancer. They also help promote healthy skin and brain cells. Cherries are also great anti-inflammatory fruits, and have been shown to act just as effectively as the painkiller ibuprofen. Make sure you choose deep, dark, red cherries (not light coloured – those are un-ripe), and be sure to pit the cherries before you blend.

Bananas

Bananas are an amazing power food! They help individuals overcome depression because of their high levels of tryptophan (which is converted into serotonin in the brain; the happy-mood brain neurotransmitter). They protect against muscle cramps during workouts and counteract calcium loss during urination and build strong bones. They also improve your mood and reduce PMS symptoms and help individuals lose weight via their fat-metabolizing resistant starch. Make sure to include ripe, spotty bananas in your smoothies as these are the kind that will help you gain these awesome benefits!

Berries

Berries are one of the best foods to include in your smoothies, especially because they are the fruits with the highest levels of antioxidants. Berries help lower your risk of certain cancers, and improve memory function and urinary tract health, as well as promote healthy aging. Berries are also very high in fiber which helps to maintain a healthy GI tract, lower blood cholesterol and reduce heart disease. Another compound in berries called “ellagic acid” is a potent anti-carcinogen, which has anti-viral and anti-bacterial properties. I would recommend putting around 1-2 cups of berries per smoothie (make sure you buy organic berries! Conventional berries are one of the highest sprayed fruits out there!)

Peaches & Nectarines

Peaches and nectarines are both very high in beta carotene which is essential for eye health (helps improve vision health by increasing circulation of blood in the eyes, and other body parts). Vitamin C content in these two fruits are also wonderful for skin care and reducing dark circles under the eyes and fine lines and wrinkles. Peaches and nectarines are great toxin cleansers as well, and their high fiber and potassium content reduces kidney related diseases and reduces risk of developing ulcers. Add 1 or 2 peaches or nectarines to your next smoothie – be sure to remove the pit!

Mangos

Antioxidant compounds in mango have been found to protect against a variety of cancers like colon, break, leukemia, and prostate. Mangos are high in fiber, pectin, and vitamin C too, which helps lower serum cholesterol levels and helps clear the skin. Adding a cup or two of mango to your smoothie will ensure your body benefits from the mango’s amazing properties.

Pineapple

Who doesn’t love pineapple? Make sure you choose ripe pineapple (the green leaves on top start to turn brown when it is just about ready), otherwise, you will have battery-acid mouth for the rest of the day! Did you know that pineapples are incredibly high in vitamin C, so they help boost the immune system and keep our gums healthy. Pineapples are also high in manganese, which is a trace mineral needed by your body to help build bones and connective tissues. They also lower your risk of developing age-related macular degeneration and the bromelain in pineapple helps alleviate inflammatory-related diseases like arthritis!

Oranges

Oranges are a definite power food! They literally dissolve the mucus in your body and get rid of nasty blockages that may be causing a variety of underlying bodily issues. Oranges are rich in limonoids which help fight a number of cancers including skin, lung, breast, stomach and colon. They also help reduce the risk of kidney stones and help lower cholesterol because of the high content of soluble fiber. Not only that, but this fruit is very high in potassium, an electrolyte mineral required for proper heart and nerve function. Last but not least, we all know the orange is high in vitamin C, which keeps our immune system strong and healthy! Juice a couple oranges for your next smoothie instead of buying pasturized orange juice which is very low in bioavailable nutrients.

Papaya

Papaya is a great fruit for improving skin health and fighting against acne and skin infections. It is very rich in fiber which helps lower cholesterol levels and contains enzymes which prevent the oxidation of cholesterol (in turn, helping to prevent heart attacks). The enzymes in papaya are also wonderful for relieving constipation and diarrhea, and helps to cure infections of the colon. The seeds are great for ridding the body of intestinal worms too! Put 1-2 cups of ripe papaya in your next smoothie!

Grapes 

Grapes contain resveratrol which helps assist with weight loss by 1) reducing the cells’ ability to store fat; and 2) causing the fat to disintegrate 246% higher than normal! Resveratrol also improves blood vessel dilation, allowing blood to flow more easily through blood vessels. Grapes also protect the brain, thanks to resveratrol which cleans up brain-damaging plaques and free radicals (both of which are linked to Alzheimer’s disease). I sometimes like making an all-grape smoothie, with 1-2lbs of grapes in a blender, pulse blended for 30 seconds and you are good to go!

Kiwi

Finally, the kiwi is a great fruit to add to your smoothies! They contain a protein-dissolving enzyme which helps digest meals more efficiently and have high levels of potassium which helps manage our blood pressure. Kiwis have been found to protect the cell DNA from oxidative damage (something that leads to many cancers), and the high vitamin C content boosts your immunity. The fiber on kiwis are great for removing toxins from your intestinal tract too! Putting a couple ripe kiwis in your smoothie will allow you to reap these awesome benefits!

Source: Live Love Fruit

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