Foods to Lower High Blood Pressure

High blood pressure, or hypertension, in this country is a growing epidemic. It occurs when the force of blood against the artery walls is too high so that it can lead to heart disease. And if it is ignored it can also lead to stroke, heart attack, kidney failure, and blindness.  An effective way to avoid high blood pressure or to lower you blood pressure without relying on medication is to include these five foods in your diet.

  • Avocado—This nutrient-dense food contains heart-healthy fats, vitamins, and minerals. It’s so versatile too, making it easy to incorporate into your diet! You can add it to salads and smoothies, or make it into dips and salad dressings. From my cookbook, The Goddess of Raw Foods, try the cucumber avocado salad dressing—a refreshing and healthy addition to your salads.
  • Dark Chocolate—Hurray! Dark chocolate is antioxidant-rich, and packed with bioactive phytochemicals called polyphenols that are proven to protect against vascular and heart disease. This is great news for those with a sweet tooth.
  • Blueberries, Raspberries, and Strawberries—These berries contain compounds called anthocyanins that protect against hypertension, and can lower your blood pressure. The Oh So Berry Smoothie from my book is perfect for a vitamin and antioxidant-rich breakfast or as an afternoon snack.
  • Unsalted Sunflower Seeds—These little seeds are jam-packed with magnesium, and make a perfect snack or an addition to salads for heart-health. Make sure you go for unsalted though; salted can be really high in sodium which will have a negative impact on your blood pressure if over-consumed.
  • Oats—A diet rich in fiber and whole grains such as oats has been proven to help keep blood pressure low, and can decrease both systolic and diastolic pressure. For a delicious and healthy start to your day, try my Rawsome Oatmeal and add berries and bananas for an extra boost to your vascular health!

Stay Healthy & Happy!

7 Ways to enjoy An avocado

Avocados grow all year long and they are a great source of good fat.
Babies and children love them as they make a highly nutritious easy to make baby food.  Most of us are introduced to avocados by way of guacamole, another very easy and quick dish to whip up!
However avocados are a very versatile food that can be enjoyed in a myriad of ways.
Here’s 7 food prep tips for using an avocado.
1. Mash an avocado as if you are making mashed potatoes
and use as a spread or as a butter on bread, inside of a leaf wrap,
or atop a flax or buckwheat cracker.  Drizzle some lime or lemon juice
in the mashed texture and add chili flakes.
2. For any fruit ice cream or sorbet, substitute it for an avocado.
3. Dice an avocado and add it to your morning fruit salad with diced mangoes, papaya, apples, and some berries.  Add lemon or lime juice to bring out the flavor and to keep the avocado looking green.
4. Add an avocado to your smoothie. It smoothes out the texture and makes
it very creamy.  You won’t be able to taste it.
5. Mash the avocado and add it to your dark leafy green salad.  When you add some lemon or lime juice and curry powder it functions as a creamy salad dressing and It adds to the texture and the taste of the salad.
6. Scoop out the avocado shell and add your favorite grain whether its raw or cooked like quinoa, kamut, or brown rice and top with olives and diced avocado. Drizzle olive oil or a marinara sauce on it and enjoy your stuffed avocados.
7. Make an avocado salsa by adding diced avocados to diced tomatoes, corn kernels, diced jicama, red onions, and cilantro.