As we get closer tot the holiday months, look over some good nutritional ideas! The following specific foods may help to lower blood pressure. Try to incorporate as many as you can into your diet.  These are approved by the Insitute for Functional Medicine.

Proteins:

  • Soy, (fermented) 30gm daily: natto, tofu, tempeh, miso
  • hydrolyzed whey
  • legumes (vegetable protein)
  • cold water fish: sardines, herring, haddock, salmon or trout
  • foods high in L-arginine: lentils, hazelnuts, walnuts, peanuts  3.3 gm daily

 Vegetables and Fruit:

  • seaweed (hijiki and wakame)
  • garlic, 1-4 fresh cloves/day
  • mushrooms – ½ cup shitake, maitake
  • celery, 4 stalks/day
  • foods high in lycopene: tomatoes, guava, watermelon, apricots, pink grapefruit, papaya

Fats and Oils:

  • olive oil, flax and canola oils

Carbohydrates:

  • increase complex carbohydrates
  • increase high fiber whole grains: oatmeal, oatbran, barley, wheat
  • fiber: psyllium 7gm

Enjoy!