By Chad Rhoden, Sarah Wiley Schein
Examine straight forward ideas you could contain either instantly and within the long-term. targeting way of life elements readers can switch, Dr. Rhoden weighs in on replacement treatments for lowering blood strain, whereas Sarah Schein brings her nutritional services to the desk with useful suggestion on meals, counsel for fit meals choice and instruction, and 70 tantalizing recipes every one with its personal dietary breakdown.
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Additional resources for Bringing Down High Blood Pressure
Leafy greens and salad vegetables should be included in most meals if you are trying to bring down your blood pressure and lose weight. Greens in particular are abundant in the nitrates I discussed earlier. The nitrates produce nitric oxide, which relaxes blood vessels. Vegetables in general are low density, which means that we feel full faster after we eat salad greens and zucchini as opposed to onion rings and French fries. When you’ve selected your favorite greens and fresh produce, the next step is to dress these fabulous greens for maximum flavor without Eating for Optimum Blood Pre s s u re  adding too many calories or too much salt.
52] Buy fresh fruits and vegetables that are ripe or near-ripe, and place them in your refrigerator or on your counter in immediate reach whenever you’re hungry. Pack sandwich bags full of nuts or dried fruit for easy snacking during the day. Invest in a juicer for fruits and vegetables. A no-frills basic juicer can cost under $100 at Target. You can’t beat fresh fruit or vegetable juice! You can even splurge on juicers online that will last years with low-price guarantees. The Internet makes it easy to shop for juicers.
Reading labels is important, since many manufacturers add salt and sugar to make them more palatable. Whole-grain bread product tips: ■ When choosing whole-grain products, look for products that list a whole grain first in the ingredient statement. Product names and information on product labels may be deceiving. For instance, a bread product labeled “wheat bread” will often list enriched wheat flour as the first ingredient. Eating for Optimum Blood Pre s s u re  ■ ■ ■ ■ ■ Whole wheat tortillas are an excellent choice for sandwich wraps.