7 Paleo Foods for Fighting High Blood Pressure Naturally

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Maintaining a healthy heart is a key factor in living a healthy Paleo lifestyle. Here are seven Paleo foods that naturally help fight high blood pressure.

Blood pressure is the main ingredient for pushing oxygen, nutrients, blood cells, and other vital chemicals throughout your body. It is a force or pressure exerted against blood vessel walls that pushes your blood through your circulatory system with each heartbeat.

Hypertension, or high blood pressure, is a strikingly common disease in the United States. The most common symptoms are none at all. Being aware of your blood pressure will help you prevent developing high blood pressure which can damage your arteries. When the force of your blood rises, think of it like putting extra air into a balloon: the walls get stretched and damage may result.

Not only is your blood responsible for parading nutrients, oxygen, etc. around, it is also takes the reins when it comes to taking out the trash, or picking up toxic waste products in the blood.

When damage extends to the blood vessels in your kidneys, they begin to lose their ability to remove waste and extra fluids from the body completely, which is bad news.

The good news is that high blood pressure can be easily detected, and is typically manageable. A long-term reduction in your salt consumption can help lower your blood pressure, i.e., cutting back on anything packaged or canned, deli meats and condiments.

Excess salt is the culprit behind damaging the kidney’s ability to remove enough fluid which diminishes its capacity to eliminate waste. Toxins in the body disrupt your body’s neurological communication, which affects your cognition and is associated with dementia and Alzheimer’s disease.

A healthy diet is going to be your best friend when it comes to lowering high blood pressure and avoiding the hardening of your arteries. Lower risk for heart disease and high blood pressure is associated with higher fiber, potassium, vegetable protein, magnesium, and iron intake; as well as lower intakes of processed meats, high-fat dairy and sugar-sweetened drinks.

A long-term reduction in your salt consumption can also help you lower your blood pressure, i.e., cutting back on anything packaged or canned, deli meats and condiments.

Knowing what to eat to lower your blood pressure is your first step towards a healthy diet. Fundamental nutrients for blood pressure regulation include potassium and magnesium.

Here are 7 Paleo foods that make excellent food choices when maintaining healthy blood pressure is your goal:

Bananas

Bananas are high in potassium, which reduces the effect of salt on your body. Eating bananas can also help you prevent muscle cramps since potassium is a main electrolyte driving your muscle and nerve function, including your heartbeat.

Bananas aren’t just for monkeys; it was found that two bananas a day can help you control your blood pressure.

Kale

This tall, dark and fibrous vegetable has made its way to mainstream dinner plates over the past few years. Get this leafy green into your diet to get a boost in fiber, magnesium, potassium, and vitamins K and E.

Just a cup of kale a day supplements 9% of both the potassium and calcium and 6% of the magnesium your body needs.

Your body uses vitamin K to keep your artery walls soft and flexible. It is responsible for diverting calcium away from your arteries and into your bones to prevent artery stiffness.

Kale is packed with fiber, an important element not only for digestion, but also for keeping your blood pressure under control. Alpha-linolenic acid, also found in kale, has been found to be a great protectant against high blood pressure, as well.

Beets

Add beets to your diet not only for the extra vibrancy, but also because they are filled with nitrates to help lower blood pressure. Beetroots contain nitrates which get absorbed and changed into nitric oxide, an important chemical that helps dilate your blood vessels and decreases inflammation in the body.

You may be worrying about the safety of nitrates, but worry no further. Most of the nitrates you will consume are naturally occurring and are essential to healthy bodily function.

Sweet potato

Get more sweet potatoes into your diet, and your digestive system will thank you.

Because sweet potatoes are high in fiber, they do a great job helping your body absorb other nutrients. They also make digestion easier on your organs by speeding up the process.

Sweet potatoes are also high in magnesium and potassium. Magnesium intake is known as an effective mediator for high blood pressure; it also causes nitric oxide to release.

The orange-colored vegetable gets its color from its abundance of beta-carotene – an antioxidant that helps to reduce inflammation, cell damage and oxidation to prevent aging.

Mangoes

Mangoes are often called the “King of Fruits” originating from southern Asia, specifically eastern India. The Buddha was known to spend a lot of time in mango groves and mangoes are seen to symbolize life throughout Indian mythology.

Mangoes are rich in magnesium, potassium, fiber, vitamins A and E and selenium. Your body can’t produce selenium on its own, so you must get it from your diet in order to reap its benefits, including improving blood flow and your body’s antioxidant capabilities.

Pineapple

Pineapples are the only known natural source for bromelain, a cocktail of protein-digesting enzymes.

Though too much bromelain can be harmful for those with significantly high blood pressure, it can be very helpful for those with osteoarthritis by providing joint inflammation relief. It also benefits heart health by preventing blood from clotting.

One cup of fresh pineapple will supply you with 131% of your daily vitamin C needs. Vitamin C is a powerful antioxidant with the ability to keep your skin healthy, as well as lower blood pressure. Pineapples also contain potassium and magnesium.

Sunflower Seeds

Sunflower seeds are actually the fruit of the sunflower plant. The Aztecs and Incas worshipped the sunflower, believing that it symbolized the sun god. This fruit is an outstanding source of potassium, magnesium and vitamin E.

Vitamin E is a significant player in preventing cholesterol oxidation. When cholesterol is oxidized, it can stick to the walls of your blood vessels, leading to plaque buildup and high blood pressure.

Remember to try and stick to whole fruits and veggies. Often times important fibers have been removed during the juice-making process.

Other complementary options to your diet to lower blood pressure include:

• Alternating your days of excess consumption
• Keeping a food diary
• Reading food labels
• Making gradual changes to your habits

Watch these 2 videos –

One Food Lowered My Wife’s BP by 15-20 Points (Blood Pressure)

15 Foods to Avoid If You Have High Blood Pressure

Written by Liz Lang

Author Bio:

Liz Lang is a Clinical Research Coordinator with the Southern California Institute for Research and Education in the field of Gastroenterology. Liz graduated from the University of California, Irvine with a degree in Public Health Sciences. She has an insatiable thirst to learn how the human body works in order to keep people healthy. When Liz isn’t in the clinic, she enjoys exploring nature, yoga, and trying new things (especially food!).

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

19 Health Benefits of This 2-Ingredient Morning Tonic

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Many of us have morning routines that are wonderful health practices – a morning meditation, a few yoga poses, a brisk walk around the neighborhood, or a delicious fruit-infused smoothie. Daily routines are vital to health and happiness, and this is especially true at the start of the day.

How about a quick and simple glass of warm lemon water with Himalayan salt? This simple drink can boost your morning health and wellness regimen – and it’s so easy to make. There are a number of professional athletes and Olympians who start their morning with lemon and salt water, which may say something about its effectiveness.

A 10-ounce glass of warm lemon water with Himalayan salt in the morning can increase your immune function, decrease uric acid to fight inflammation, improve digestion, and balance your body.

These benefits can be attributed to the vitamin C content of the lemon juice as well as the essential minerals contained in Himalayan salt. This simple morning drink promotes vitality, health, and overall wellness, and may even improve your sex drive!

Let’s take a closer look at 19 of the balancing benefits of water, lemon, and salt, all in one cup.

Lemons Are Excellent for Fighting Inflammation

Lemons can help dissolve the uric acid in your joints, and also have been found to help build and repair tendons, ligaments, and bone. This anti-inflammatory property may be especially beneficial for people with rheumatoid arthritis and osteoarthritis, according to an American College of Physicians study on osteoarthritis, published in the Annals of Internal Medicine (2000).

Aids in Proper Food and Water Absorption

A daily glass of lemon water with Himalayan salt may provide a better overall mineral balance, which promotes proper food and water absorption in your body, allowing essential nutrients to get where they need to be.

Balances your Body’s Acidity (pH)

The alkalizing effects of lemon and natural salt are highly useful for managing your body’s delicate pH balance, which is crucial for optimal functioning of the body’s systems.

Boosts Immune Function

One lemon serves up 139 percent of your daily value (DV) for vitamin C. Squeezing one lemon into your morning is a natural alternative to that vitamin C supplement you may be taking.

It’s a Detox for Your Cells

The all-natural Himalayan salt mixed with lemon juice and water helps to pull toxins from your cells, reducing cellular toxicity. This may reduce your risk for various chronic diseases, as well as make you feel generally awesome!

Reduces Problematic Cellulite

Natural salts like Himalayan salt have been used for centuries for skin care. Interestingly, most spa treatments for cellulitis contain some form of salt and/or citrus blend. A few daily gulps of lemon and salt water in the morning may firm up a few of those unsightly areas.

Clears up Skin and Adds a Fresh Glow

Using natural salt for skin problems, such as psoriasis and eczema, dates back to ancient Roman times. Roman emperor Marcus Aurelius’ doctor, Galen from Pergamum, used sea salt for skin diseases, according to Science Tribune (1999).

Useful for Allergy Season

It has been suggested that the combination of lemon and salt, specifically mixed into warm water, acts as a natural antihistamine for allergies. It may be the perfect alternative to those pink pills that leave you feeling drowsy.

Paves the Way for Better Sleep

The natural hormone-balancing properties of lemon and Himalayan salt can be more than useful when it comes to bedtime. Getting the proper amount of sleep is essential for physical health, mental health, productivity, and much more. This hormone-balancing beverage can make an effective nightcap.

Helps Control Blood Sugar

The fiber content of lemons helps to balance blood glucose levels, which is useful for type 2 diabetes patients and prediabetics alike, according to a study published in the New England Journal of Medicine (2000).

Lemons May Help Detoxify Your Liver

Vitamin C is essential for producing glutathione, which plays a foundational role in detoxifying the liver. It also has antiseptic properties that are useful for liver function, as well.

Freshens Breath!

Lemon and Himalayan salt may not be the first things that come to mind when you think of fresh breath. However, the lemon and salt in this simple morning drink help kill the bad breath bacteria that build up while you’re sleeping.

May Help You Chill Out

When you get stressed out, do not be so quick to reach for those prescription pills. You may be able to chill out and return to that state of Zen by boosting your vitamin C levels first thing in the morning.

Useful for Reducing Blood Pressure

Lemons are not all about vitamin C and fiber. They also boast potassium, which is vital for flushing excessive sodium from the body.

Boost Your Libido!

The vitamin C content and hormone-balancing properties of this morning beverage can help lift your mood. This might be all it takes to boost your libido, without the need for that little blue pill.

Gets You Hydrated Right Out of the Gate

Many people forget how important hydration is, especially after a seven or eight-hour sleep period with no water. Start your morning off right and get hydrated. The water, salt and zesty lemon will get your day off to the perfect start.

An Antioxidant Powerhouse Vital for, Well, Everything!

Lemon offers up a wealth of vitamins and minerals, while Himalayan salt boosts your mineral and trace mineral levels even more. The antioxidant and detoxifying properties of lemon saltwater pack a powerful, free radical knockout punch.

May Improve Your Heart Health

Lemons and real salt are both exceptional for increasing heart health on their own. However, when you combine the two into one vibrant morning drink, you get even more vital heart-thumping health benefits.

Natural salt supports electrochemical reactions in the body, while negative ions assist in healthy heart rhythm. Lemons are rich in vitamin C, which is, “associated with lower endothelial dysfunction in men with no history of cardiovascular disease or diabetes,” according to a study published in the American Journal of Clinical Nutrition (2006).

Promotes Digestive Health

A glass of warm lemon water with Himalayan salt before breakfast, or any meal, helps signal your liver to produce the essential bile needed to clean out harmful gut bacteria. The fiber content and natural salt will also promote digestion.

Are you ready to commit to this simple and health-promoting morning drink? I have been drinking warm lemon water with a little bit of Himalayan salt every morning for months, and I absolutely love it. My energy levels are up, and I feel as cool as a cucumber throughout the day.

Want to join me? Combine 10 ounces of filtered water with one whole lemon, squeezed, and half a teaspoon of Himalayan salt.

Watch this video – 21 reasons to drink lemon water with himalayan sea salt

5 Incredible Health Benefits of Drinking Lemon Water Everyday

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

What healthy beverage is easy to make, has almost zero calories, keeps your skin rejuvenated, aids in digestion, and helps with weight loss?

Cue in: lemon water! Although this simple drink has been around for centuries, lemon water is the newest trend in health and fitness circles. So what’s the truth? Is it a cure-all, or just another fad?

Lemon water is packed with a variety of health benefits and is extremely easy to make, making it a great choice for beginners. Lemon water aids with digestion, and may even help with weight loss.  On top of that, it’s loaded with vitamin C, a beneficial antioxidant.

There are many hidden benefits to lemon water, and we’ll unlock some of the biggest perks of this humble beverage. To start with, if you’re low on your vitamin C, you should work a cup of lemon water into every afternoon.

Why? Because one cup of lemon water packs almost 25% of your daily value of vitamin C into just 8 delicious calories. Lemon water also has good amounts of magnesium, copper and potassium.

Couple this with the fact that lemon water is calorie-free, contains vitamin B6, folate, thiamin, fiber and vitamin E – and you’re really getting a great bang for your buck.

Lemon Water Detoxes and Aids in Digestion

One of the most interesting benefits of lemon water relates to digestion. Because the juice of a lemon is similar in atomic structure to the digestive juices which are found in your stomach, lemon juice can actually trick your liver into producing bile!

Why is this important? Because bile is essential to keeping food moving through your body, as well as your gastrointestinal tract. No bile, and you’ll have big problems. Because of this bile production, lemon water also aids in relieving indigestion, and can help to ease an upset stomach.

Lemon juice mimics digestive juice, and can trick your liver into producing more digestion-easing bile. 

The many different acids found within lemons help signal your body to digest the beneficial nutrients in your foods much slower than it would normally. This is critical for those who suffer with insulin issues, for keeping the levels steadier, and also for allowing you to draw out more nutrients from your foods.

Many with poor digestion also notice that more lemon water leads to much less bloating. Additionally, the enzyme functions in your body are stimulated by lemon water, allowing your liver to work better in flushing out toxins.

And although soda and caffeine lead to increased urination (due to their diuretic properties), lemon water will do the same thing – in a much healthier way. All of this leads to better gut health as well as skin health.

Lemon Water Is a Great Source of Vitamin C

By now, vitamin C is almost completely synonymous with orange juice. But it is also worth noting that lemon water packs a ton of vitamin C as well – and is lower in calories and sugar! Our bodies need exogenous vitamin C, since we do not produce enough on our own.

Without enough vitamin C, we would likely have issues with white blood cell production and a poor immune function. We would also have more free radical damage (i.e., faster aging) and many other problems. Keep these things at bay with a simple glass of lemon water.

Lemon Water Rejuvenates Skin

We all want to look younger, and will spend lots of money to try and make this happen. But the answer may be simpler than you think. The healing properties of lemon water are great, as the vitamin C (and other nutrients) helps your body to produce collagen to keep your skin wrinkle-free.

Lucky for you, a Paleo diet is rich with skin-protecting antioxidants as well. So if you simply add some daily lemon water (which is rich with vitamin C) – your skin will be glowing in no time!

Lemon Water Fights Cravings

You will likely also be encouraged to know that lemons contain a beneficial kind of fiber, known as pectin. Pectin aids in helping you feel full for a longer period of time. This is one of the key tenets of weight loss.

Rounding out a healthy diet with lemon water can help keep you away from the refrigerator late at night and fight off sneaky cravings. In addition, lemon water keeps us hydrated, which can make weight loss much easier. Being properly hydrated also keeps away nasty headaches and sluggishness.

Lemon Water Boosts Energy and Mood

Sick of the caffeine rollercoaster? Try replacing some of your coffee with some lemon water. Don’t believe me? Just examine the atomic structure found within lemons.

They are packed with negative-charged ions, which – upon ingestion – lead to a natural increase in our energy. Who knew! Interestingly, the scent of lemon has been found to help with stress levels and even potentially boost moods.

DIY Lemon Water

If you want to make your own lemon water, the process couldn’t be simpler! To start, simply slice a lemon in half. Next, squeeze the juice of the lemon into a glass of water. The more juice you include, the more nutritional benefits you will get.

If you want to make more than one serving of lemon water, cut a few lemons in half and squeeze the juice into a large pitcher of water. It should be noted that you can also consume the rind itself to get some extra vitamin C and beneficial enzymes.

4 Lemon Water Hacks

In addition to all the benefits of lemon water, you can also use lemons au naturale. There are a variety of ways in which lemons can brighten up and improve your home, but the following are some of my personal favorites.

Try Lemon Essential Oil to Whiten Your Teeth

Want whiter teeth? Try mixing lemon essential oil, coconut oil and baking soda. Once mixed, rub this concoction on your teeth. Try to leave it on for at least two minutes to reap the rewards.

Make Your Own Natural Face Wash

For this one, mix lemon oil, baking soda and honey. This pleasant smelling concoction will leave your skin feeling much fresher than the chemical-based products you can buy at the store.

Use Lemon Oil as a Silver Polisher

This is a little bit obscure, but you can use lemon oil to help clean up your silver – no need for expensive cleaners.

Deodorize Rooms

This is my most frequent use of lemon as a natural product. Peel a lemon and place the peels in a simmering pot of water. Add cinnamon and cloves, and say hello to your new air freshener. Some even use lemon juice in their dishwasher!

How to Choose, Store and Consume Lemon

Here are some helpful tips for your next batch of lemons!

Want to have lemons that last twice as long? Keep them stored in a sealed plastic bag, rather than leaving them out.

Organic is better. While this is nearly always the case, with lemons it really makes a difference. Buy lemons that are all-the-way yellow, not green. Hard lemons, dull lemons, or wrinkly lemons should be avoided as well.

Don’t drink it cold! Cold lemon water can be a little bit of a surprise to your body, so start with lukewarm water. Slowly drip the juice into the water, tasting it until you have your desired flavor.

Did you know there are actually 3 different kinds of lemons available? Eureka and Lisbon lemons are the familiar kind – sour and tart. Meyer lemons, however, are sweeter! They will be a little closer to orange colored, so they’re fairly easy to spot. Mix and match the different varieties until you have your desired flavor.

Want a great way to always have lemon water ready? Juice several lemons, pour into an ice cube tray, and let it freeze. Simply drop a cube or two into a glass the next time you are in the mood for lemon water!

Watch this video – What Happens to Your Body When You Drink Lemon Water

The Bottom Line

Who knew that lemons could be so useful?! Hopefully you are now inspired to spice up your routine with some lemon water, a new air freshener, and maybe even some new skin care ideas.

While lemonade is very popular, it is much too high in sugar to be healthy (and is usually loaded with artificial sugar). Stay healthier and make your own (delicious) lemon water!

Written by Casey Thaler

Author Bio:

Casey Thaler, B.A., NASM-CPT, FNS is an NASM® certified personal trainer and NASM® certified fitness nutrition specialist. He writes for Paleo Magazine®, The Paleo Diet® and Greatist®. He is also an advisor for Kettle and Fire and runs his own nutrition and fitness consulting company, Eat Clean, Train Clean®.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook