5 easy recipes to lower high blood pressure naturally
The CDC estimates that 1 in 3 Americans suffer from high blood pressure (HBP), costing public health billions yearly, and while HBP is the leading cause of stroke, the medications used to control it, also increase the chances of having a stroke, according to a study from the University of Alabama. This alarming finding, makes it all the more necessary for patients to understand how to lower high blood pressure naturally.
This cohort study found that the harder HBP is to control, the higher the risk for stroke, even if the treatment is successful. Scientists also observed that medicines used to lower blood pressure can increase stroke risk by 248 percent. The co - author of this study, Ms. Howard, said that the best approach to HBP is to prevent the development of it, through lifestyle changes, via having an appropriate diet and exercising more often.
The top 5 foods to lower blood pressure naturally have been reported to be: garlic, turmeric, kale, beet and purple potatoes. This is because of their nutritional value that has been scientifically proven to lower HBP.
So, here are 5 easy recipes to lower high blood pressure naturally.
1) Kale and beet soup
6 medium beetroots, peeled, halved
3 carrots, peeled, halved
1 red onion, peeled, chopped
Half a stick of celery
500ml/16½fl oz stock (chicken or vegetable)
A large handful of fresh kale
For the kale and almond crumble
50g whole almonds
A large handful of fresh kale
Add the beetroot, carrots, onion and celery and stock to a large pan. Bring to the boil. Cover and simmer for twenty minutes, or until the beetroot is tender.
Season with: sea salt and ground black pepper.
Add a large handful of fresh kale, cook for five minutes.
Leave the soup to cool slightly, then carefully transfer to a power blender, or whizz with a stick blender until the soup is very smooth.
To make the kale and almond crumble, place the whole almonds and kale (make sure it is very dry) into your (clean) power blender or food processor, blitz until the mixture resembles breadcrumbs.
Serve the soup, sprinkled with some of the kale and almond crumble.
1) Roasted purple potato soup
1 pound small purple potatoes
6-7 small purple carrots
drizzle olive oil
sea salt and black pepper
1 tablespoon dairy free butter
3 cloves garlic, minced
1 large yellow onion, diced
1 stalk celery, diced
3 cups vegetable broth
2 cups cashew milk
Preheat oven to 350 degrees.
Scrub potatoes and carrots, slice into uniform size pieces. Arrange in a single layer on baking sheet, drizzle with olive oil, season with salt and pepper. Bake 35-45 minutes, until cooked through (soft, easy to slice).
Meanwhile, in stockpot over medium heat, melt butter. Sauté garlic, onion, and celery until soft. Add vegetable broth and cashew milk, simmer.
Remove from heat, allow to cool slightly. Transfer onion – broth mixture to bowl, keeping empty pot on stove to use later.
When potatoes and carrots are finished cooking, transfer to blender – working in batches and combining with onion – broth mixture, blend until creamy. Pour blended soup into stockpot, repeat in batches until all potatoes, carrots, and onion – broth mixture has been blended.
Return to low heat to warm soup, garnish and serve immediately.
3) Cauliflower, garlic and turmeric soup
1 bulb garlic
3 tablespoons olive oil
1 medium onion (chopped)
1 cauliflower (broken into florets)
1 teaspoon turmeric
1 large potato (peeled and diced)
1 litre hot vegetable stock (Marigold bouillon powder or cube is fine)
fresh parsley or coriander/cilantro, to serve
Preheat the oven to 200°C/400°F/gas mark 6. Cut the top off the head of the garlic so that you can just see the tops of the cloves. Sit the garlic on a generous square of aluminium foil (shiny-side up) and drizzle a small amount of the olive oil over. Pull up the edges of the foil to form a tightly wrapped but baggy parcel and put in the preheated oven for 40 minutes. Remove and allow to cool a little while you get on with the soup.
Pour the rest of the oil into a wide saucepan and fry the onion gently for 10 minutes or so until softened but not browning. Add the cauliflower florets and turn in the oily onion. Add the turmeric and keep stirring, then stir in the potato. Cover and cook over a low to medium heat for about 10 minutes.
Squeeze in the pulpy, sweet, baked garlic cloves (just squish the head straight into the saucepan) and then add the stock/broth. Bring to the boil, lower the heat to a simmer, then cover and cook for a further 15 minutes or so.
Purée in a foodprocessor or blender or, if you like a soup with more texture, just stick a handheld blender in the pan or bash about with an old-fashioned potato masher.
Add freshly chopped parsley or coriander/cilantro to the bowls as you eat.
4) Purple Potato and Kale Salad with Cilantro-Tahini Dressing
5 to 6 small purple potatoes
2 cups kale, chopped
½ cup tomatoes, chopped
1¾ teaspoons lime juice
1 cup chopped cilantro, plus more for garnish
1 clove garlic, peeled and chopped
¼ cup plus 2 tablespoons tahini
½ teaspoon salt, or to taste
⅛ teaspoon cayenne pepper, or to taste
Place the potatoes in a medium saucepan and add enough water to cover. Bring to a boil, reduce the heat to medium, and cook for about 10 minutes, or until tender when pierced with a fork. Drain the potatoes and let them cool. Once cooled, peel if desired and cut into ½-inch cubes.
Place the kale and tomatoes in a skillet or saucepan and sauté for 2 to 3 minutes, or until the kale has softened slightly. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add ¼ teaspoon lime juice and let cool.
In a blender, combine the cilantro, garlic, tahini, salt, cayenne pepper, remaining lime juice, and 2 tablespoons water. Blend until smooth.
To serve, prepare a bed of the cooked kale and tomatoes in a large salad bowl, top with the boiled potatoes, and spoon the salad dressing over the top. Garnish with chopped cilantro, if desired.
5) beets, ginger, turmeric, and strawberries smoothie
2/3 cup beet roasted, chopped and frozen
2 cups ripe strawberries chopped and frozen
1 teaspoon fresh turmeric peeled and grated
1 teaspoon fresh ginger peeled and grated
1 cup unsweetened almond milk
½ cup orange juice
Start by roasting or steaming your beet. I chop my beets into ½” pieces, wrap them in foil, and bake them in the oven for 45 to 50 minutes at 400 degrees. You can also chop the beet in half and steam it for 15 to 20 minutes or until it’s soft when poked with a fork.
Once your beet is cooked, allow it to cool, then freeze it for at least two hours. You only need 2/3 cup so you may have extra roasted beet, which you can use for your salads.
Add all ingredients to a blender and blend until completely smooth.
Serve with full-fat coconut milk and goji berries.
If you are interested in knowing more about other approaches to lower blood pressure naturally, you may want to read more about the effects of vibration exercises on blood pressure. Also, there are supplements that have been proven to be effective in lowering High blood pressure such as: olive leaf extract and grape seed extract.