Lower Your High Blood Pressure: Fruits, Veggies, and This Tasty Meal

Lower Your High Blood Pressure sweet and sour onions

According to the U.S. Centers for Disease Control and Prevention, 34.5% of men 20 years and older are obese and 32.6% have high blood pressure or are taking some kind of prescription for hypertension.

Combatting high blood pressure isn’t always as easy as it sounds.

According to Express, you could actually significantly lower your risk of developing hypertension and other serious high blood pressure issues by simply eating more fruits and vegetables.

“Eating more fruit and vegetables has been proven to help lower blood pressure,” said a spokesperson for UK Blood Pressure. “Fruits and vegetables are full of vitamins, minerals, and fiber to keep your body in good condition. They also contain potassium, which helps balance out the negative effects of salt. This has a direct effect on your blood pressure, helping to lower it.”

Though simply eating more fruits and veggies can tremendously help, that can feel a little bland after a while. Thankfully, there are heart-healthy meals that not only taste delicious, but improve hypertension, as well.

Additionally, these meals can be created right from your own home.

Try this tasty meal:

  • 4 skinless chicken breasts
  • 3 tablespoons of olive oil
  • 5 red onions, thinly sliced
  • 2 tablespoons of balsamic vinegar
  • 1 tablespoon of sugar
  • 3 ounces of raisins
  • 1 ounce of lightly toasted pine nuts
  • Freshly ground black pepper
  • Tender stem broccoli, to serve
  1. Slice the chicken breasts almost in half lengthways using a sharp knife.
  2. Spread each piece of chicken between two sheets of greaseproof paper or clingfilm and beat with a rolling pin until thin. Lightly brush with a little of the olive oil.
  3. Heat the remaining oil in a heavy-based nonstick saucepan. Add the onions and cook over a gentle heat for 30 minutes, stirring occasionally. Add the vinegar, sugar and raisins and cook for a further 10 minutes. Season to taste with pepper.
  4. Next, place the chicken on a preheated hot griddle pan and cook for two to three minutes on each side.
  5. Spoon the onion mixture on to four plates, top with the chicken and scatter over the pine nuts. Serve with tender stem broccoli.

In addition to the chicken served with sweet and sour onions, butternut squash with spinach curry and even muffins can offer plenty of nutritional benefits and help combat hypertension.

Don’t take your health or your food for granted — start taking better care of your body by taking better care of your meals!

Written by LouAnn Moss for The Healthy Moms Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to [email protected]

Featured image provided by Toa Heftiba

Healthy Blood Pressure Ingredients with MariGold

At MariGold, we design all of our foods and snacks to treat your body well in as many ways as possible – and several have healthy blood pressure ingredients in them!

Many of our protein bars contain a potassium boost – especially anything with cashews. Just 1 oz of cashews has 187 mg of potassium! As an extra bonus, they also are a great source of magnesium.

Our Banana NutSalty Caramel, and Chocolate Cashew Crunch and Sweet & Salty Cashews snack nuts all contain cashews and are a great choice for a little extra potassium throughout your day.

Our Choconut Protein Bar has 273mg of potassium due to the combination of delicious cocoa powder and coconut.

Plus, many of our bars also contain chicory root fiber. Chicory root fiber is a soluble fiber, which has been shown to slow digestion, help eliminate cholesterol from our bodies, and help regulate blood sugar levels and well as help control blood pressure and hypertension.

Head on over to our MariGold shop for some healthy (and super tasty) snacks!

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