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- EAT A WHOLE BEET. People from ancient Greece through the Renaissance in Italy only ate the green beet leaves, not the beet. despite that, it was still pretty wise...because just a half a cup of beet greens gives you more potassium than a medium banana. Potassium is good for your blood pressure, especially so if you're taking diuretics to keep it low. Eat the red part, too! It still provides some potassium, but you also get a good dose of folate, which is a B vitamin very important in that it neutralizes homocysteine and wards off heart attacks and strokes. So try to use the whole beet with greens in your cooking.
- START YOUR DAY WITH SOME OATMEAL. Just two servings of high-fiber cereal a day...one for breakfast and one sometime later in the day, changed the diets of middle-aged Americans & seniors enough in a recent study to meet the guidelines of the American Heart Association for their recommendations for cholesterol and fat. The fiber was so filling that they naturally ate fewer fatty foods. Numerous studies continue to show that dietary fiber and whole grains lower your blood pressure and your risk for heart disease. Oatmeal is a great source of whole-grain goodness, and besides a breakfast cereal, you can mix into uffins, meatloaf, and other baked goods.
- CHILI PEPPERS. Capsaicin, which give them their heat, hashelps lower blood pressure, and it may help lower cholesterol levels too.
- TOFU and other SOY PRODUCTS
- ADD FLAXSEED FOR MORE OMEGA-3. You can bake with the flour, and the soups, sauces, and other baked goods.oil is good for salad dressings.
- WALNUTS and WALNUT OIL.
- BLUEBERRIES.
- GUAVA JUICE.
- BEANS. Boost your fiber intake with beans. Filled with other important nutrients, beans are an outstanding source of fiber that's so very important for good blood glucose management and to also keep your digestive tract moving.
- DRIED APRICOTS.
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