Who says eating right to lower blood pressure has to taste bland?
I'll tell you one thing, it certainly wasn't us! This time, we are bringing you dishes of the Mediterranean that are so flavorful, the word healthy wont even cross your mind! You'll be lowering blood pressure without even knowing it. How great does that sound?
What is a typical Mediterranean diet?
A typical Mediterranean meal shifts the balance from lots of meats, saturated fats to a greater percentage of vegetables, healthy fats, and whole grains. Eating meals that are heavier on the vegetable side than on the meat side plays a huge factor in lowering cholesterol, blood sugar and hypertension. Of course, we understand making this switch all at once can be a bit rough so try to make the change gradually. Replace one meal a week with a Mediterranean dish or if you can't do that, than add a half cup of broccoli, beans, artichokes or other green vegetable to every meal. Your body will start craving those veggies in no time if you give it a chance!
Eating a Mediterranean diet brings many benefits, including the best parts from the DASH Diet
A study has shown that eating typical Mediterranean dishes for several years can reduce the risks of developing heart disease, cancer, high blood pressure (hypertension), type 2 diabetes, Parkinson's disease and Alzheimer's disease. Following the diet has also been linked with a reduced risk of early death and has proved a successful strategy for healthy weight reduction. The typical Mediterranean diet closely mirrors the DASH Diet. This way of eating contains the essential components that are responsible for lowering blood pressure and preventing and controlling diabetes.
Try these dishes with a glass of red wine - great for heart health
Many of the following dishes go really well with red wine, which has also been linked to lowering blood pressure! The antioxidants in red wine may help prevent heart disease by increasing levels of "good" cholesterol (HDL) and protecting against artery damage. Just remember, everything in moderation!Excellent Eggplant and Tomato CompoteAmazing Spinach and Artichoke Penne Pasta Salad Delicious Creamy Caprese Quinoa BakeYummy Greek RiceSources:
1. Gazit T, Gutman M, Beatty AL. Assessment of Hypertension Control Among Adults Participating in a Mobile Technology Blood Pressure Self-management Program. JAMA Netw Open. 2021;4(10):e2127008, https://doi.org/10.1001/jamanetworkopen.2021.27008. Accessed October 19, 2022. (Some study authors are employed by Hello Heart. Because of the observational nature of the study, causal conclusions cannot be made. See additional important study limitations in the publication. This study showed that 108 participants with baseline blood pressure over 140/90 who had been enrolled in the program for 3 years and had application activity during weeks 148-163 were able to reduce their blood pressure by 21 mmHg using the Hello Heart program.) (2) Livongo Health, Inc. Form S-1 Registration Statement. https:/www.sec.gov/Archives/edgar/data/1639225/000119312519185159/d731249ds1.htm. Published June 28, 2019. Accessed October 19, 2022. (In a pilot study that lasted six weeks, individuals starting with a blood pressure of greater than 140/90 mmHg, on average, had a 10 mmHG reduction.) NOTE: This comparison is not based on a head-to-head study, and the difference in results may be due in part to different study protocols.
2. Validation Institute. 2021 Validation Report (Valid Through October 2022). https://validationinstitute.com/wp-content/uploads/2021/10/Hello_Heart-Savings-2021- Final.pdf. Published October 2021. Accessed October 19, 2022. (This analysis was commissioned by Hello Heart, which provided a summary report of self-fundedemployer client medical claims data for 203 Hello Heart users and 200 non-users from 2017-2020. Findings have not been subjected to peer review.)
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