Natural ways to lower your blood pressure with recipes!

28% of Americans have high blood pressure and don’t know it, according to the American Heart Association. High blood pressure boosts the risks of leading killers such as heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure.  High blood pressure, also known as “the silent killer,” is an epidemic in our nation. It typically has no warning signs or symptoms, and many people don’t realize they have it, which is why we must all get it checked regularly. Over time, unaddressed elevated blood pressure can have disastrous consequences including stroke, heart attack, blindness and kidney failure. Don’t feel your alone. Hypertension has reached epidemic proportions in our country currently affecting nearly 75 million Americans.

I’m not just talking about consuming too much salt or your family history, Instead I am talking about addressing the an underlying reason that you may have high blood pressure that you can control.


Five Causes of High Blood Pressure that people over look.

  1. Insulin resistance: At least 50 percent of all people with hypertension have an underlying condition called insulin resistance. Marked by elevated levels of insulin in the bloodstream, insulin resistance is also associated with increases in obesity, type 2 diabetes and elevations in cholesterol and triglyceride levels. A healthy diet and exercise will help control insulin resistance, as well as this major cause of high blood pressure. You also need to get on a good nutritional supplement program that includes a potent multivitamin and mineral supplement with high doses of magnesium, calcium and antioxidants.
  2. Nutritional deficiencies: Inadequate intakes of potassium, antioxidants, magnesium, calcium, essential fatty acids and B-complex vitamins may all contribute to the cause of high blood pressure. The only way to get optimal levels is to take a high-potency daily multivitamin and mineral supplement and add additional nutrients as needed to fill in the gaps.
  3. Obesity: One of the most significant causes of high blood pressure isobesity (being at least 20 percent above your ideal weight). It raises your risk of high blood pressure three-fold. Often, losing weight is enough to normalize blood pressure. A prudent diet and regular exercise are the best ways to achieve normal weight and keep the causes of high blood pressure at bay.
  4. Dehydration: Chronic dehydration also can be a cause of high blood pressure by making the body to hold onto sodium. This increases blood volume and thus blood pressure. Make a point of drinking a minimum of eight and preferably 10 to 12 glasses of pure, filtered water every day. This surprisingly simple step can truly make a difference in blood pressure control.
  5. Inactivity: The human body is wired for exercise, and a sedentary lifestyle is a significant cause of high blood pressure, coronary artery disease and other cardiovascular ailments. Exercise improves every single aspect of cardiovascular health, blood pressure included

To bring your blood pressure down, you need to go beyond slashing salt and ingest more potassium as well. Abundant scientific evidence has proven that a shortage of this electrolyte plays a major role in the onset of high blood pressure and that restricting potassium intake can cause a blood pressure spike even among people with no previous concerns. A low potassium intake also ups your odds of suffering a stroke.

In practice, potassium offsets the harmful effects of sodium. To lower your blood pressure through dietary means, you need to shift your body’s balance of sodium and potassium by bringing your sodium intake to under 1500 milligrams a day while raising your potassium intake to about 4700 milligrams — the average American adult consumes only about half this much today. (Diabetics, people with chronic kidney disease and those taking a blood thinner, like warfarin, should check with their doctor before increasing their potassium intake.) Potassium is also a natural diuretic — so the more you eat, the more sodium and water you’ll excrete through urine.

A normal amount of potassium in a typical diet of a healthy American is about 3500 to 4500 milligrams per day. A potassium restricted diet is typically about 2000 milligrams per day. If you have kidney disease or kidney issues you need to get with your dietician before starting a higher potassium diet. You are very limited on your potassium intake.

High-Potassium Foods
Fruits Vegetables Other Foods
Apricot, raw (2 medium)
dried (5 halves)
Acorn Squash Bran/Bran products
Avocado (¼ whole) Artichoke Chocolate (1.5-2 ounces)
Banana (½ whole) Bamboo Shoots Granola
Cantaloupe Baked Beans Milk, all types (1 cup)
Dates (5 whole) Butternut Squash Molasses (1 Tablespoon)
Dried fruits Refried Beans Nutritional Supplements:
Use only under the
direction of your doctor
or dietitian.
Figs, dried Beets, fresh then boiled
Grapefruit Juice Black Beans
Honeydew Broccoli, cooked Nuts and Seeds (1 ounce)
Kiwi (1 medium) Brussels Sprouts Peanut Butter (2 tbs.)
Mango(1 medium) Chinese Cabbage Salt Substitutes/Lite Salt
Nectarine(1 medium) Carrots, raw Salt Free Broth
Orange(1 medium) Dried Beans and Peas Yogurt
Orange Juice Greens, except Kale Snuff/Chewing Tobacco
Papaya (½ whole) Hubbard Squash
Pomegranate (1 whole) Kohlrabi
Pomegranate Juice Lentils
Prunes Legumes
Prune Juice White Mushrooms, cooked (½ cup)
Raisins Okra
Potatoes, white and sweet
Spinach, cooked
Tomatoes/Tomato products
Vegetable Juices

What can you do to address your high blood pressure? Most of the time people who have high blood pressure are not eating correctly, not exercising , taking in to much sodium, drinking to much caffeine, eating to much sugar.

Check out this video by Dr. Joe.


if you are taking statin drugs , are you taking CoQ10 with it?  Watch this video.

Are you getting rid of the sodium in  your diet? Yes, we need salt but we are on a sodium overload.

Are you getting rid of sugar in your diet?

Are  you getting on a good exercise routine?

Are you getting caffeine out of your diet?



1  teaspoon of turmeric

1/2 teaspoon cayenne

1 teaspoon of organic (raw) honey

half squeezed lemon

steamed water

This is awesome tea will clean out your arteries’, lower your blood pressure, its a anti inflammatory and it does some amazing things to the cardiovascular system.


How to Lower Your Blood Pressure Naturally by Dr Ax video.

He states 5 tops ways to lower BP naturally are

1. Start with eating a Mediterranean-like diet

*foods like olive oil , flax seeds, wild caught fish along with lots of fruits & vegetables.

2. Start taking a high quality fish oil which reduce inflammation in the body.

* He suggests a 1,000 milligrams with each meal.

3. Start taking magnesium. 500 mg daily

4. Start eating more potassium rich foods or taking a potassium suppliment.

*Foods like white beans, bananas, dark leafy greens, organic baked potatoes with the skin, baked acorn squash, dried apricots, salmon , avocados and white mushrooms. Please take time to look up more foods that are rich in potassium.  I have a chart listed above on this blog.

5. Start taking a CoQ10 200-300 mg per day




More Fabulous Foods to Fight High Blood Pressure

 Go blue!

Foods that lower high blood pressure - blueberries

Just one serving of blueberries a week can help cut your risk of high blood pressure. Blueberries, as well as raspberries and strawberries, contain natural compounds called anthocyanins that protect against hypertension, according to a recent British and American study of about 157,000 men and women published in the American Journal of Clinical Nutrition.

 The beet goes on

Foods that lower high blood pressure - glass of beet juice

Beet juice is just as powerful as a nitrate tablet in reducing your blood pressure. — Travis Rathbone/

Drinking a glass of beet juice can lower blood pressure within just a few hours, according to a Queen Mary University of London study published last year in the American Heart Association journal Hypertension. The nitrate in the juice has the same effect as taking a nitrate tablet, the researchers found. Beet juice can be found at some health food stores and specialty groceries such as Whole Foods. Other nitrate-rich foods include spinach, lettuce, cabbage, carrots and, of course, whole beets.

Try these strategies to reduce the risk of heart disease.


The dark side

Foods that lower high blood pressure - dark chocolate

Flavonoids in chocolate help to lower blood pressure. — Anita Calero/

Chocolate lovers rejoice! Eating a one-ounce square of dark chocolate daily can help lower blood pressure, especially in people who already have hypertension, according to Harvard researchers who analyzed 24 chocolate studies. Dark chocolate is high in flavonoids, natural compounds that cause dilation of the blood vessels. Look for chocolates that say they contain 50 to 70 percent cacao, such as Ghirardelli 60 percent cacao dark chocolate squares.


Ceylon Cinnamon

cinnamonCinnamon is another tasty seasoning that requires little effort to include in your daily diet, and that may bring your blood pressure numbers down. Consuming cinnamon every day has been shown to lower blood pressure in people with diabetes.

Order your Ceylon cinnamon today!

Organic Ceylon Cinnamon Powder - Family Owned Since 1935 - 1 Lb. in a Handy Re-sealable Pouch



garlicThis pungent seasoning can do more than just flavor your food and ruin your breath. Garlic has the ability to lower your blood pressure by causing your blood vessels to relax and dilate. This lets blood flow more freely and reduces blood pressure.

You can add fresh garlic to a number of your favorite recipes. If the flavor of garlic is just too strong for you, roast it first. And if you simply can’t eat the stuff, you can get garlic in supplement form.


Celery Seed

celery seedCelery seed is an herb used to flavor soups, stews, casseroles, and other savory dishes. Celery has been long used to treat hypertension in China, but studies also shown that it may be effective. You can use the seeds to lower blood pressure, but you can also juice the whole plant. Celery is a diuretic, which may help explain its effect on blood pressure.

Hibiscus tea

Recent studies show that hibiscus tea can lower blood pressure as effectively as some standard hypertension drugs can. Hibiscus is widely consumed around the world as a ruby-colored, lemony beverage (it’s the main ingredient in Red Zinger tea). Hibiscus is safe and, unlike most blood pressure drugs, rarely causes side effects. Plus, hibiscus plants can be grown in much of the United States, so you can actually grow your own blood pressure medicine. How does hibiscus lower blood pressure? Recent research suggests a combination of reasons: It has diuretic properties, it opens the arteries, and it appears to act as a natural angiotensin-converting enzyme (ACE) inhibitor, which means it slows the release of hormones that constrict blood vessels. In addition, hibiscus boosts immune function and provides valuable antioxidants.

Order your Hibiscus tea today! Click on the link.

The Republic Of Tea, Natural Hibiscus Superflower Herbal Tea, 36 Tea Bag Tin


1. Go for power walks
Hypertensive patients who went for fitness walks at a brisk pace lowered pressure by almost 8 mmhg over 6 mmhg. Exercise helps the heart use oxygen more efficiently, so it doesn’t work as hard to pump blood. Get a vigorous cardio workout of at least 30 minutes on most days of the week. Try increasing speed or distance so you keep challenging your ticker.

2. Breathe deeply
Slow breathing and meditative practices such as qigong, yoga, and tai chi decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at night. Inhale deeply and expand your belly. Exhale and release all of your tension.

Try this awesome yoga workout dvd’s and order your gorgeous  yoga mat too!

Yoga for Beginners & Beyond (Yoga for Stress Relief / AM-PM Yoga for Beginners / Essential Yoga for Inflexible People)

3. Be salt smart
Certain groups of people—the elderly, African Americans, and those with a family history of high blood pressure—are more likely than others to have blood pressure that’s particularly salt (or sodium) sensitive. But because there’s no way to tell whether any one individual is sodium sensitive, everyone should lower his sodium intake, says Eva Obarzanek, PhD, a research nutritionist at the National Heart, Lung, and Blood Institute. How far? To 1,500 mg daily, about half the average American intake, she says. (Half a teaspoon of salt contains about 1,200 mg of sodium.) Cutting sodium means more than going easy on the saltshaker, which contributes just 15% of the sodium in the typical American diet. Watch for sodium in processed foods, Obarzanek warns. That’s where most of the sodium in your diet comes from, she says. Season foods with spices, herbs, lemon, and salt-free seasoning blends.  If you cant go with out salting your food at least use Pink Himalayan Sea salt or Celtic Sea Salt not that poison table salt.

Why Pink? 

The many hues of pink, red and white are an indication of this salt’s rich and varying mineral and energy-rich iron content.

Iodine- Natural salts are rich in iodine, so it doesn’t need to be artificially added in.


In the same manner that vitamins and minerals are perfectly packaged in fruits and vegetables, because this salt was formed naturally the minerals within the sodium work in synergy.

Packs a hearty 80+ minerals and elements- Himalayan salts are mineral packed crystals which formed naturally within the earth made up of 85.62% sodium chloride and 14.38% other trace minerals including: sulphate, magnesium, calcium, potassium, bicarbonate, bromide, borate, strontium, and fluoride (in descending order of quantity).

Create an electrolyte balance

  • Increases hydration
  • Regulate water content both inside and outside of cells
  • Balance pH (alkaline/acidity) and help to reduce acid reflux
  • Prevent muscle cramping
  • Aid in proper metabolism functioning
  • Strengthen bones
  • Lower blood pressure
  • Help the intestines absorb nutrients
  • Prevent goiters
  • Improve circulation
  • Dissolve and eliminate sediment to remove toxins


It is even said to support libido, reduce the signs of aging, and detoxify the body from heavy metals.

Why Table Salt is Inferior

Commercial refined salt is not only stripped of all its minerals, besides sodium and chloride, but is also chemically cleaned, bleached and heated at unnecessary high temperatures.

In addition, it is treated with anti-caking agents which prevent salt from mixing with water in the salt container. These agents also prevent dissolving within our system leading to build up and then deposit in organs and tissue, causing severe health problems.

Finally, the iodine that is added into salt is usually synthetic which is difficult for your body to process properly. Shockingly under U.S. law, up to 2% of table salt can be additives.

( thanks to Healthycures for this wealth of information about PHSS)

Blog post from

4. Indulge in dark chocolate
Dark chocolate varieties contain flavanols that make blood vessels more elastic. In one study, 18% of patients who ate it every day saw blood pressure decrease. Have ½ ounce daily.

Click on the link to order yours today!

Taza “Wicked Dark” 95% Dark Stone Ground Chocolate, 2.5oz/70g

Taza "Wicked Dark" 95% Dark Stone Ground Chocolate, 2.5oz/70g

5. Take a supplement
In a review of 12 studies, researchers found that coenzyme Q10 reduced blood pressure by up to 17 mmhg over 10 mmhg. The antioxidant, required for energy production, dilates blood vessels. Ask your doctor about taking a 60 to 100 mg supplement up to 3 times a day.

Click on the link below to order yours today!

Garden of Life RAW CoQ10, 60 Capsules

Garden of Life RAW CoQ10, 60 Capsules

Please check out my  blog on Natural vs. Synthetic? A women’s guide to understanding suppliments. 

6. Drink (a little) alcohol

According to a review of 15 studies, the less you drink, the lower your blood pressure will drop—to a point. A study of women at Boston’s Brigham and Women’s Hospital, for example, found that light drinking

(defined as one-quarter to one-half a drink per day for a woman) may actually reduce blood pressure more than no drinks per day. One “drink” is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. Other studies have also found that moderate drinking—up to one drink a day for a woman, two for a man—can lower risks of heart disease. “High levels of alcohol are clearly detrimental,” says Obarzanek. “But moderate alcohol is protective of the heart. If you are going to drink, drink moderately.”

7. Take up tea
Lowering high blood pressure is as easy as one, two, tea: Study participants who sipped 3 cups of a hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on average, say researchers from Tufts University—results on par with many prescription medications. Those who received a placebo drink improved their reading by only 1 point. The phytochemicals in hibiscus are probably responsible for the large reduction in high blood pressure, say the study authors. Many herbal teas contain hibiscus; look for blends that list it near the top of the chart of ingredients—this often indicates a higher concentration per serving. (See when your tea is perfectly steeped using this elegant glass teapot with infuser.)

Click on link to order yours today!

Glass teapot with infuser

8. Relax with music

Need to bring down your blood pressure a bit more than medication or lifestyle changes can do alone? The right tunes can help, according to researchers at the University of Florence in Italy. They asked 28 adults who were already taking hypertension pills to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly.

9. Seek help for snoring
It’s time to heed your partner’s complaints and get that snoring checked out. Loud, incessant snores are one of the main symptoms of obstructive sleep apnea (OSA). University of Alabama researchers found that many sleep apnea sufferers also had high levels of aldosterone, a hormone that can boost blood pressure. In fact, it’s estimated that half of all people with sleep apnea have high blood pressure. If you have sleep apnea, you may experience many brief yet potentially life-threatening interruptions in your breathing while you sleep. In addition to loud snoring, excessive daytime tiredness and early morning headaches are also good clues. If you have high blood pressure, ask your doctor if OSA could be behind it; treating sleep apnea may lower aldosterone levels and improve BP.

10. Make your days off be stress free
Putting in more than 41 hours per week at the office raises your risk of hypertension by 15%, according to a University of California, Irvine, study of 24,205 California residents. Overtime makes it hard to exercise and eat healthy, says Haiou Yang, PhD, the lead researcher. It may be difficult to clock out super early in today’s tough economic times, but try to leave at a decent hour—so you can go to the gym or cook a healthy meal—as often as possible. Set an end-of-day message on your computer as a reminder to turn it off and go home. Follow these tips to make your weekends stress-free.

Food for thought: I know, I’ve thrown a wealth of information your way but it only gets better! Here are some recipes to get you started on the right path to a lowering your blood pressure along with a sample menu.

Blueberry-Banana Bliss
In addition to antioxidants, this blend is loaded with blood-pressure lowering potassium, probiotics, and dietary nitrate.

1/2 c frozen blueberries
1 ripe banana
1/2 c plain nonfat yogurt
1/2 c packed baby spinach

COMBINE all ingredients in a blender and puree until smooth.

Beet-berry smoothie

1 carrot

1/4 cup of blueberries

1/4 cup peeled and grated raw beet

1 raw garlic glove

1 celery stalk

Dash of Ceylon cinnamon

1/2 cup of coconut water or almond milk or coconut milk

COMBINE all ingredients in a blender and puree until smooth.


Avocado Kiwi Melon Madness

  • 1 avocado
  • 1 kiwi
  • 1 cup Honeydew melon (peeled and chopped)
  • 1 cup Baby spinach
  • Peel the avocado, discard nut, peel the kiwi and the honey dew melon.

COMBINE all ingredients in a blender and puree until smooth

Smoothie help: Pick one liquid, one nitrate, one potassium and one probiotic

Lower your blood pressure with any of these 108 smoothie combinations.

A Simple guacamole recipe — packed with blood-pressure-lowering nutrients. Serve it as a dip with low-salt bagel or pita chips, or as an accompaniment to quesadillas or tacos.

2 cups chopped avocado (from 2 medium avocados)
1/4 cup chopped fresh cilantro
1 tablespoon lime juice
1/4 teaspoon garlic powder
1/4 teaspoon ground cumin
1/2 teaspoon salt-free seasoning
6 drops hot pepper sauce

First, mash the avocado in a bowl with a fork until it reaches desired consistency. Then mix in the cilantro, lime juice, garlic powder, ground cumin, salt-free seasoning and hot pepper sauce. Serve immediately. (Yield: 1-1/2 cups; serves 6.) Each quarter-cup serving has 98 calories, 6 mg of sodium, 301 mg of potassium, 9 mg of calcium, 1 gram of saturated fat and 4 grams of dietary fiber.

Spinach Taco Burgers

Recipe by : Joyce Bauer

  • 1.25 pounds lean ground turkey (at least 90% lean)
  • 10 ounces frozen, chopped spinach (thawed and drained)
  • 1 packet low-sodium taco seasoning mix

In a large bowl, use both hands to mix together the ground turkey, spinach, and taco seasoning until blended. Divide the burger mixture to form six patties.

Preheat a large skillet liberally coated with oil spray over medium-high heat (or preheat a grill pan or outdoor grill). Add the burgers and cook about 5 minutes per side, or until burgers are no longer pink in the center.

Serving suggestion: Serve burgers on whole wheat buns with lettuce, sliced tomato and onion, and optional ketchup, mustard and/or salsa. Individuals with type 2 diabetes can enjoy the burger on ½ bun to reduce the carbohydrate count.

You can always make your own taco seasoning to ensure even lower sodium.

Taco Seasoning (Low Sodium Substitute)

        1 tablespoon Chili Powder
        2 teaspoons Onion Powder
        1 teaspoon Ground Cumin
        1 teaspoon Garlic Powder
        1 teaspoon Paprika

1 teaspoon Ground Oregano

Mix all ingredients together. Store in a mason jar with a lid and mark  and date it for later use.

Quinoa with Yogurt, Grapes, and Toasted Seeds

  • 1 cup cooked quinoa
  • 3 ounces plain fat-free Greek yogurt
  • 1 tablespoon roasted sunflower seeds, unsalted
  • 5 medium seedless grapes, chopped
Preparation:Top the quinoa with the Greek yogurt. Sprinkle the sunflower seeds and chopped grapes on top.
DIY trail mix
Combine 1 tablespoon each dried cherries, unsalted roasted sunflower kernels, and dark chocolate chips
Healthy Salad Dressing Recipes                                   

Horseradish Balsamic Dressing

Makes 6 servings
2 tablespoons per serving

  • 2 teaspoons garlic, chopped
  • 2 teaspoons prepared horseradish
  • ½ cup reduced balsamic vinegar *
  • ½ teaspoon dried oregano (optional)
  • 1 teaspoon shallots, chopped (optional)
  • 2 tablespoons orange juice concentrate, undiluted
  1. Add all ingredients to small container with tightly fitting lid.
  2. Shake well until thoroughly combined. Store in refrigerator.

* To reduce balsamic vinegar, place 1 cup in small saucepan and bring to a rapid boil. Lower heat and simmer until reduced by half.

Thousand Island Dressing

Makes 16 Servings
2 tablespoons per serving

  • ¾ cup plain fat-free Greek yogurt
  • ½ cup fat-free sour cream
  • ¾ cup low-sugar, low-sodium ketchup (Good choices are Heinz® No Salt Ketchup, Hunt’s® No-Salt-Added Ketchup, and Westbrae® Unsweetened UnKetchup)
  • ½ teaspoon dried oregano
  • ½ teaspoon garlic powder
  1. Place all ingredients in a blender container.
  2. Blend until smooth and creamy. Store in refrigerator for about 4 days, depending on the expiration dates of your dairy ingredients.

Garlic is thought to counter high blood pressure because it stimulates production of the chemicals nitric oxide and  hydrogen sulphide, which relaxes blood vessels. Dr,. Catherine Hood, an independent expert in nutrition and dietetics, said : “This review found evidence that garlic, in particular Kwai, can reduce the stickiness of the blood, results in dilation of the arteries and has antioxidant activity. She went on futher to say ” there was some evidence garlic may also use the same mechanism as drugs called ACE inhibitors to lower blood pressure.  the drugs stop the body creating a hormone known as angiotensin II. This has a variety of effects but essentially relaxes the blood vessels.

Nature’s Bounty Odorless Garlic 1000mg, 100 Softgels

Nature's Bounty Odorless Garlic 1000mg, 100 Softgels (Pack of 3)
Improving Cholesterol and Blood Pressure with Sesame and Rice Bran Oil

The study included 300 people in New Delhi, India, with hypertension. A third of the participants used a common drug called nifedipine; another third used an ounce of a specially made blend of sesame and rice bran oils to cook with every day; and the final third took the drug and cooked with the oil blend. All three groups used their assigned treatments for 60 days.

The researchers found that all three groups of people — including those not taking the drug — had a decrease in their blood pressure levels.

Specifically, the participants who took the drug and cooked with the oil had greater gains in their blood pressure levels. The systolic blood pressure decreased by 16 points, on average, among people who just took the drug, while it decreased 14 points, on average, for people who just cooked with the oil. Meanwhile, it dropped 36 points for people who took the drug and cooked with the oil.

Meanwhile, diastolic blood pressure decreased by 12 points, on average, among people who just took the drug, and 11 points, on average, among those who just cooked with the oil. It dropped 24 points for people who used both the drug and the oil.

Banyan Botanicals Sesame Oil, Certified Organic, 16 oz

Banyan Botanicals Sesame Oil, Certified Organic, 34 oz - Pure, Unrefined - The Most Traditional of All Oils Used in Ayurveda, Good for Vata and Kapha


You can add this oil to your salad dressing.

Blood pressure lowering Healthy Red Wine vinaigrette

2 tb red wine vinegar, 3 tb of extra virgin olive oil, 2 tb of sesame oil, 1/4 teaspoon of minced garlic, 1/2 teaspoon of Dijon mustard.

  1. Add all ingredients to small container with tightly fitting lid.
  2. Shake well until thoroughly combined. Store in refrigerator.




Sample Menu

Potassium loaded smoothie
Celery with almond butter 
with a cup of hibiscus tea
Gigantic Chopped Salad
 Broccoli florets,  Carrots,  Red Onion,  Radishes,  Romaine lettuce greens
Cucumber,  Tomato
(In a large bowl, chop up all your veggies into bite-size pieces using a knife or salad chopper)
1 cup of hibiscus tea
Dried apricots
1 cup of hibiscus tea
Seared Salmon (4 oz) with Blueberry Balsamic Bliss and Quinoa
Our Blueberry Balsamic Bliss is so easy to make. In a saucepan on the stove, simply bring to a boil ¼ cup of balsamic vinegar and 1 cup of fresh or frozen (thawed) blueberries. Reduce heat and stir regularly until reduced by half. Ladle over your salmon. If you’d like, top with a few blueberries and raspberries.Quinoa is real easy, too. For this scrumptious whole grain, you don’t even need the stove. Just combine 1 part quinoa with 2 parts water in a microwave-safe bowl. Stir in onion flakes and your favorite salt-free seasoning, and microwave on high for about 4 minutes.
Half a Cantaloupe with 1 Cup of Vanilla Greek Yogurt
with a cup of hibiscus tea
Bowl of Fresh Cherries
Artichoke and Mushroom Salad
(artichoke hearts,  fresh button mushrooms and green beans marinated in a garlic, mustard, olive oil and vinegar dressing)
1 cup of hibiscus tea
DIY Trail mix
1 cup of hibiscus tea
Baked chicken
Large organic sweet potato
steamed broccoli

The DASH Diet and Blood Pressure

Medications are highly effective in bringing down blood pressure, when taken properly. But what you eat (and drink) also has a dramatic impact. The government-endorsed Dietary Approaches to Stop Hypertension (DASH) diet has been proven as effective as prescription medication in reducing blood pressure.


The information and recipes contained in blog is based upon the research and the personal experiences of the author. It’s for entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. By reading this blog, the reader agrees that under no circumstance the author is not responsible for any loss, direct or indirect, which are incurred by using this information contained within this blog. Including but not limited to errors, omissions or inaccuracies. This blog is not intended as replacements from what your health care provider has suggested.  The author is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations or procedures discussed in this blog. All matters pertaining to your health should be supervised by a health care professional. I am not a doctor, or a medical professional. This blog is designed for as an educational and entertainment tool only. Please always check with your health practitioner before taking any vitamins, supplements, or herbs, as they may have side-effects, especially when combined with medications, alcohol, or other vitamins or supplements.  Knowledge is power, educate yourself and find the answer to your health care needs. Wisdom is a wonderful thing to seek.  I hope this blog will teach and encourage you to take leaps in your life to educate yourself for a happier & healthier life. You have to take ownership of your health.










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