In the quest for natural and effective ways to manage blood pressure, we often turn to the healing powers of nature. The foods we eat are crucial in regulating our heart health, and certain superfoods have proven particularly beneficial. Join us as we unlock the secrets of nature and discover how to incorporate them into your diet for a healthier heart seamlessly.
You Are What You Eat
Eating healthy means watching how much we eat and prioritising quality food over quantity. By following the RDA guidelines, you can stay within your daily needs and lose stubborn weight in the process.
**Please note that these are general guidelines. Your needs may vary.**
|
Nutrient |
RDA for men |
RDA for women |
|
Calories |
2,500 |
2,000 |
|
Protein |
56 grams |
46 grams |
|
Fat |
65-100 grams |
45-65 grams |
|
Carbohydrates |
225-325 grams |
225-325 grams |
|
Fibre |
38 grams |
25 grams |
|
Sodium |
2,300 milligrams |
2,300 milligrams |
A Potassium Powerhouse
Brown lentils are an excellent addition to your recipe book for maintaining a healthy heart. These nutrient-rich meals are full of potassium, essential to regulate blood pressure, fibre to support digestion, and magnesium for optimal muscle and nerve function. Together, these nutrients balance sodium's effects on the body, making this superfood an exceptional choice for maintaining healthy blood pressure levels.
One-half cup (200 grams) of cooked lentils contains:
- 140 calories
- 0.5 grams of fat
- 12 grams of protein
- 23 grams of carbohydrates
- 9 grams of fibre
- 5 milligrams of sodium
Antioxidant-Rich Superfood
Moringa seeds are a nutritional powerhouse, containing a range of vitamins, minerals, and are antioxidant-rich, combating inflammation and oxidative stress linked to high blood pressure. They also possess isothiocyanates, known for reducing arterial stiffness, thus promoting healthier blood flow and optimal cardiovascular function. With 1001 ways to enjoy moringa, you'll never tire of its health benefits.
One-half cup (50 grams) of moringa seeds provides:
- 105 calories
- 5 grams of fat
- 9 grams of protein
- 7 grams of carbohydrates
- 2 grams of fibre
Flavonoid-Filled Berries for Heart Health
Elderberries, rich in heart-healthy flavonoids, reduce inflammation and oxidative stress. Their diuretic properties help eliminate excess sodium, a simple yet effective way to manage blood pressure. Its high vitamin C concentration strengthens blood vessel walls from within, promoting better blood flow. Try these 10 easy elderberry recipes.
One cup (145 grams) of fresh elderberries supplies:
- 106 calories
- 0.7 grams of fat
- 1 gram of protein
- 27 grams of carbohydrates
- 10 grams of fibre
Natural Stress Reliever
Valerian root is known for its stress-relieving properties. Promoting relaxation and improving sleep helps address stress on a deeper level. Its calming effect on the nervous system eases tension, creating an overall sense of well-being, which is crucial for maintaining optimal blood pressure levels. Here's another reason to indulge in hot chocolate infused with Valerian root.
One-half cup (60 grams) of Valerian offers:
- 22 calories
- 0.5 grams of fat
- 1 gram of protein
- 4 grams of carbohydrates
- 1 gram of fibre
Nature's Answer to Blood Pressure Management
These natural foods offer a delicious approach to managing blood pressure. Each contributes in its way to heart health, demonstrating the power of nature in wellness. While beneficial, these should complement medical treatment for hypertension.
High blood pressure, often a silent issue, can be managed through diet. Try our full range for a holistic approach to health. Join LivloNG's journey towards wellness, where nature and health align.