High blood pressure and tasty, satisfying food can be compatible

High blood pressure (BP) can seem to get in the way of many of the pleasures of normal life - from having sex to the joy of eating foods. You used to be able to have a burger or red meat without a second thought. But now red meat tops the list of what not to eat, right along with many other favorite foods. That sucks!Do you have to spend the rest of your life eating bland, cardboard-tasting health foodstuffs? No! Luckily, it’s absolutely possible to eat food that is satisfying and tastes good but still lowers your blood pressure. The secret is in picking the right primary ingredient.

This week we focus on sweet potatoes, a superfood that can help reduce blood pressure.

Rich in potassium and magnesium -- two nutrients that helps maintain BP and kidney function -- this naturally-sweet root has a high fiber content, which has been linked to a lower risk of heart problems. The calories and salt content of regular potatoes increase when they are fried. This does not happen with sweet potatoes. Sweet potato french fries make for a delicious treat, offering an alternative to traditional potato french fries.“I like sweets, and I like potatoes, why not sweet potatoes?”Don’t think you like plain sweet potatoes? No problem. We’ve assembled a diverse collection of flavorful recipes using sweet potatoes. In the name of all that is good and decadent, please give these a try. You’ll do your taste buds and your heart good.Heart-Smiling Quinoa With Sweet Potato MeatballsBeautiful Sweet Potato SoupTasty Sweet Potato SaladHappy-Heart Sweet Potato CasseroleDecadent Sweet Potato Chocolate PuddingYummy Spinach and Sweet Potato TortillasHard-to-resist Sweet Potato Chips with Ranch Dip Extraordinary Sweet Potato SmoothieSources:

Hello Heart is not a substitute for professional medical advice, diagnosis, and treatment. You should always consult with your doctor about your individual care.

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.)