Hey there! Struggling with high blood pressure or elevated cholesterol levels? You know, switching up your diet can play a huge part in how you feel. Alongside treatment and lifestyle tweaks, the foods you eat can really help to lay the foundations for improving blood flow and a healthy heart.
Ready to make some tasty changes that may also help you age gracefully and live longer?
Here are four amazing foods to include often if you’re tackling increasing blood pressure or elevated cholesterol:
1. Beetroot
Why It’s Good:
Beetroot is packed with antioxidants, fibre and is high in folate and potassium as well as naturally high in nitrates which the body converts to nitric oxide which helps to relax and dilate blood vessels, improving blood flow and lowering blood pressure.
Try This:
To really benefit from beetroot, I either finely grate fresh beetroot or use my spiraliser and sprinkle it over your lunchtime salad? It’s that easy!
2. Cocoa
Why It Rocks:
Loaded with flavanols which have antioxidant properties and promote the production of nitric acid which I mentioned above, it can help reduce blood pressure. Cocoa is a superstar for anyone suffering from blood pressure. It boosts your insulin sensitivity and glucose metabolism which can reduce your risk of diabetes which is a risk factor for heart disease. Cocoa may improve your HDL cholesterol and lower your LDL cholesterol and has been shown in studies to help lower inflammation and help keep you feeling great.
Try This:
Take around 20g of 85% to 90% chocolate and do a chocolate meditation. Start by tuning into the sound of the wrapper being opened, the crinkle of the foil, the snap as you break off a square, the smell that enters your nose, then in a restful place, place the chocolate square onto your tongue and allow it to melt and slowly make its way down your throat. Enjoy the taste, the texture and the feeling of being present and mindful as you enjoy your chocolate. See how long you can make one square of chocolate last! A simple and delicious way to meditate!
3. Berries
Why You Want It:
Adding berries to your plate not only tastes good but also comes with loads of benefits as they are high in antioxidants and fibre, and can help lower blood pressure due to the anthocyanin and flavonoids. Improving cholesterol and reducing inflammation have also been shown, all of which aids a healthy heart.
Try This:
If you’re new to berries, start by mixing it into your breakfast oatmeal, into a smoothie with some plain yoghurt or baking it into a yummy dessert. Get creative!
4. Garlic
Why You Need It:
Garlic is amazing for helping to lower blood pressure and reduce cholesterol levels due to its antioxidant properties and its ability to reduce inflammation due to its sulphur compounds. Did you know that garlic can improve your blood circulation by improving blood flow and helping your arteries stay flexible and its anticoagulant properties may help prevent blood clots!
Try This:
Try adding garlic to your dinner tonight in a nutritious soup or as a marinade or dressing. It’s versatile and beneficial. Best tip is to chop it up, wait about 10 minutes for the allicin to become more stable and effective and add to your meals towards the end of cooking to avoid destroying the amazing properties of garlic. If you are hard core, you could try rubbing it directly onto your toast everyday. Note, parsley can help with any issues of bad breath from garlic!
Managing high blood pressure and elevated cholesterol means looking at the big picture, and your diet is a huge part of that picture. By adding beetroot, cocoa, berries and garlic to your daily meals, you’re not just eating better; you’re living better. Start experimenting to discover tasty, healthful ways to enjoy these foods every day.
