Six Steps to Controlling High Blood Pressure Naturally

High blood pressure, also called hypertension, is one of the most common health conditions in the United States, affecting 1 in every 3 adults.  High blood pressure is a serious condition that, if left untreated, can lead to heart attack, stroke, and kidney failure.  For most people, blood pressure can be controlled by making healthy diet and lifestyle choices.

Normal blood pressure is considered less than 120/80 mmHg.  High blood pressure is 140/90 mmHg or more, and 120/80 mmHg to 139/89 mmHg is considered at-risk for high blood pressure.

Here are six steps for maintaining a healthy blood pressure naturally.

1. Reduce sodium (salt) in your diet.

Most Americans eat a high-sodium diet, averaging 3,436 milligrams daily.  The Dietary Guidelines for Americans recommend an intake of 2,300 mg of sodium a day or less, which is about 1 teaspoon.  However, the American Heart Association recommends an even lower level—1,500 mg/day.  Here are some ways to reduce salt in your diet:

·       Use a coarser salt with less sodium per teaspoon, like kosher salt or course-grain sea salt.

·       Read labels on processed foods.  Look for entrées with no more than 800 mg sodium per serving and snack foods with no more than 200 mg of sodium per serving.

·       Reduce intake of the processed foods highest in sodium, things like deli meats, processed meats (like bacon, sausage, and hot dogs), canned soup and broth, canned vegetables and beans, pickles, soy sauce, ketchup, and bottled salad dressing.  Look for low-sodium versions of these foods.

·       Restaurant meals can be very high in sodium—as high as 4,000 mg of sodium per meal!

·       Use citrus zest to replace salt!  The zest of lemons, limes and grapefruits is very zingy and packed with flavor! It can replace salt in many recipes.

·       Use fresh herbs!  Similar to citrus zest, fresh herbs are packed with flavor.  Adding fresh herbs to your marinades, dressing and soups can help reduce the amount of salt required by adding a big flavor punch.

2. Eat a primarily plant-based diet, getting enough potassium.

The DASH diet (Dietary Approaches to Stop Hypertension) was developed with research sponsored by the US National Institutes of Health and has been shown effective at lowering blood pressure without medication.  The DASH diet is rich in fruits, vegetables, low-fat dairy products, whole grains, fish, poultry, beans, seeds and unsalted nuts. 

This diet is high in potassium, magnesium, calcium, and Vitamin D, all of which help to lessen the effect of sodium and help you maintain healthy blood vessels and blood pressure.   Potassium is found in fruits, vegetables, dairy foods, and fish.  Potatoes are a great source of potassium.  Magnesium is found in whole grains, green leafy vegetables, nuts, and dry peas and beans.  Good sources of calcium are dairy foods such as milk, yogurt, and cheese.

You can find a complete guide to following the DASH diet here.

3. Get daily physical activity.

Regular physical activity makes your heart stronger, meaning you heart can pump more blood with less effort, lessening the force on your arteries and lowering your blood pressure.  Get at least 30 minutes of a moderate-level activity every day.  You don’t have to do the activity all at once!  If you are short on time, divide the 30 minutes into shorter periods of at least 10 minutes each. 

4. Reduce or control stress.

Stress can make blood pressure go up for a short period of time, but the long-term effects of stress on blood pressure are not clear.  Stress management techniques do not seem to prevent high blood pressure. However, such techniques may have other benefits, such as making you feel better or helping you to control over-eating.

5. Don’t smoke.

Smoking injures blood vessel walls.  And really, do you need us to list all of the reasons not to smoke?   

6. Maintain a healthy weight.

Being overweight increases your risk for having high blood pressure.  Blood pressure generally increases as body weight increases. Losing even 10 pounds can lower blood pressure, and it has the greatest effect for those who are overweight and already have high blood pressure.

To help you with increasing the fruits and vegetables in your diet, here is an easy recipe for fruit salad.  Bananas are a good source of potassium, and bonus points if you top your fruit salad with a dollop of plain Greek yogurt—also a good potassium source!

To help you with increasing the fruits and vegetables in your diet (and show you the power of citrus zest!), here is an easy recipe for fruit salad.  Bananas are a good source of potassium, and bonus points if you top your fruit salad with a dollop of plain Greek yogurt—also a good potassium source!

Citrus Zest Fruit Salad

2 grapefruits, cut into slices

2 oranges, cut into slices

1 pint strawberries, stemmed and sliced

1 pint blueberries

1 pint raspberries

2 bananas, sliced

Zest and juice of one lime

Add all of the ingredients to a large bowl and toss gently.  Serve immediately with a dollop of Greek yogurt.

Caramelized Bananas with Peanut Butter Yogurt Sauce

I’m a registered dietitian with a self-proclaimed sweet tooth. I love  the occasional sweet treat. 

I sometimes think people are relieved to hear this since it assures them that registered dietitians are human. Lisa and I certainly believe that eating well certainly doesn’t mean you have to chomp on steamed broccoli from dawn till dusk (not that I have anything against broccoli)…But, it’s important to remember that food is meant to be enjoyed.

We submitted this recipe below for the Southern Peanut Growers PB My Way Contest to reflect the delicious flavors and lighter dishes I often see in California. After spending the day on a sunny hike in Malibu, strolling Third Street Promenade in Santa Monica, or taking a dip in the pool, this delicious treat is the perfect way to satisfy my sweet tooth.   

Caramelized Bananas with Peanut Butter Yogurt Sauce

Ingredients:

1 large banana

¼ cup almonds

1 tablespoon extra virgin olive oil

1 tablespoon butter

For sauce:

2 tablespoon Greek yogurt

1 tablespoon unsalted peanut butter

1 teaspoon cinnamon

Directions:

1.      Melt butter and heat oil in a small skillet over medium heat.

2.      Add bananas and almonds; cook until lightly browned.

3.      While bananas are cooking, combine yogurt, peanut butter, and cinnamon in a small bowl. Mix well.

4.      Spoon caramelized bananas into a bowl. Top with the peanut butter yogurt sauce and serve!

Enjoy, preferably with those you love.

Disclaimer: We did not receive any compensation for the contest – we simply entered it for fun!

Recipe developed with our wonderful contributing blogger, Jaime Ruisi.

{Banana & Kale Smoothie}

Sometimes smoothies are just the best. They’re convenient, taste great, and they pack in some serious nutrition. Like almost all dietitians, we have a love affair with kale; and when it’s used in your morning smoothie, it’s a great way to add a serving of veggies to your day. This recipe below is a wonderfully delicious way to start your day with a super boost of nutrients! 

Banana & Kale Smoothie

Ingredients:

1 small banana
½ cup frozen kale
½ cup Greek yogurt
¼ cup skim milk
2 tablespoon unsweetened apple sauce
1 ½ tablespoons chia seeds
¼ tsp cinnamon
½ tsp vanilla extract
1 cup crushed ice

Directions:

1. Pour all ingredients in to a blender, excluding ice. Blend on high for approximately 30 seconds.

2. Add the ice and blend until smoothie thickens. Pour into a glass and serve immediately.

Makes 1 serving

Enjoy!

Recipe from our wonderful contributing blogger, Jaime Ruisi.

Banana Oatmeal Chocolate Chunk Muffins

Both Lisa and I moved into new homes in 2013.  There's no doubt that moving can be a pretty exhausting process; a friend recently told me that her worst nightmare would involve her moving for hours on end in high heels –   that does paint a pretty scary image. Yet, unpacking each box and slowly adding those unique personal touches to a new home is so satisfying and comforting. It wasn’t long after moving into our new places, that we were eager to put our kitchens to good use. There’s something about the sweet smell of freshly baked cookies or muffins or the savory scent of roasted veggies or a pot of soup on the stove that can make any place feel like home – regardless of how settled (or not!) you are.

I whipped up a batch of these muffins last weekend – after spending a relaxing day crossing things off my to-do list. I’m definitely more "moved-in" now, but baking still makes me feel at home.

Hope you enjoy! (preferably with those you love).

Banana Oatmeal Chocolate Chunk Muffins

The mashed avocado in this recipe is a nutrient-rich and delicious substitute for butter.The bananas also provide so much naturally occurring sweetness, there’s no need for much added sugar. Don’t let this super healthy ingredients list deter you – the end product is so satisfying.

Ingredients:

1 medium ripe avocado, mashed

2 medium very ripe bananas, mashed

2 eggs, beaten

½ cup reduced fat milk

1 ¼ cups whole wheat flour

1 cup rolled oats

1/3 cup sugar

¼ cup ground flax seeds

1 teaspoon baking soda

Pinch of salt

½ cup dark chocolate, coarsely chopped

Instructions:

1.      Heat oven to 375 degrees.

2.      In a large bowl, combine avocado, bananas, eggs, and milk. Mix well.

3.      In a second large bowl, combine the flour, oats, sugar, flax seeds, baking soda, and salt. Mix well.

4.      Slowly incorporate the wet ingredients into the dry ingredients. Be careful not to over mix as it can make your muffins less fluffy and more tough.

5.      Add in the chocolate chunks.

6.      Spoon out mix into prepared muffin tins.

7.      Bake for approximately 15 -20 minutes, or until tops are slightly brown and when a toothpick is inserted in the middle, it comes out clean.

(a healthier) Banana Split

In honor of Dole’s observance of (a healthier) National Banana Split Day, we went to work in the kitchen to create our own nourishing recipe.

According to Valley Dairy, the original banana split recipe calls for:

“A fresh banana loaded with big scoops of chocolate, vanilla and strawberry ice cream, topped with chocolate, strawberry and pineapple, finished with clouds of whipped cream, chopped nuts and a cherry. Just what the doc ordered!”

Our recipe takes a fun and healthy spin on this classic favorite.

The result is a baked banana split, centered on the wholesome goodness of bananas, featuring heart-healthy whole wheat flour, good-for-you plant fats, and satiating protein.  Enjoy this recipe on the last days of August (preferably with those you love) and treat yourself to something that is truly “what the doc ordered!”

Baked Banana Nut Split

Ingredients:

1 large banana

2 egg whites

1 ½ cups frozen Greek yogurt

¼ cup whole wheat flour

2 tablespoon walnuts, chopped

1 tablespoon skim milk

1 tablespoon brown sugar

1 teaspoon cinnamon

1 teaspoon Nutella

Directions:

1. In a medium bowl, mash the banana.

2. Add egg whites, flour, and milk to the bowl and mix well.

3. Combine walnuts, sugar, cinnamon, and Nutella. Add to banana-flour mixture.

4. Fill ramekins with 1/3 mixture. 

5. Place in the oven and let bake for approximately 15 to 20 minutes.

6. Serve with a scoop of frozen yogurt.

Nutritional Analysis: Calories 278 Total Fat 8 g Saturated Fat 2 g Trans Fat 0 g Cholesterol 11 mg Sodium 97 mg Carbohydrate 45 g Fiber 2 g Protein 8 g

This award-winning recipe was developed by our intern & contributing blogger, Jaime.