Combating blood pressure & diabetes at the same time

Including the list of foods in my diet went a long way to helping reduce and reverse high blood pressure and Diabetes simultaneously.

Berries & Kiwis

People who eat 3 kiwis per day for 8 weeks see a more significant reduction in systolic and diastolic blood pressure than those who eat 1 apple per day for the same period.” (Medical News Today). The study authors note that this may be due to the bioactive substances in kiwis.

Diagnosis
Blueberries & Strawberries

Contain antioxidant compounds called anthocyanins, a type of flavonoid that help reduce blood pressure and blood sugar. That’s why I created this smoothie: its power packed to combat both high blood pressure and high blood sugar. If you can drink it every day, do so.

Beets

Another blood pressure reducing food. I use the leaves in a salad as well because the leaves are also packed with nutrients so don’t throw them away. Drinking beet juice may reduce blood pressure in the short and long term because it contains dietary nitrate. I made a beetroot smoothie (video above) you can check out. I also make beet chips to much on when I want to snack (video below.)

Dark Chocolate

Actually, with the dark chocolate it is the cocoa that contains flavonoids, an antioxidant. According to the AHA, flavonoids may help reduce blood pressure. That is why I use 100% cocoa and dark chocolate for my recipes when I want a treat. I have shared one of those recipes here.

Leafy Green Vegetable

These are rich in nitrates, which help manage blood pressure. According to medical news today, “Some research suggests that eating at least 1 cup of green leafy vegetables per day can lower blood pressure and reduce the risk of cardiovascular disease. Examples of leafy greens include cabbage, collard greens, kale, mustard greens, spinach, Swiss chard.

To reduce blood sugar, include eggplant/garden eggs.

I’ve shared some leafy green recipes and smoothies so far on the channel. Check them out – I’m attaching the food recipes playlist as well as the smoothie, juice and chips playlist to make it easier for you to find.

Garlic

Garlic has antibiotic and antifungal properties, many of which may be due to its main active ingredient, allicin. MedicalNewsToday states that, “A 2020 review concludes that garlic in general, and specifically Kyolic garlic, can reduce: blood pressure arterial stiffness cholesterol” That is why I add garlic to almost every food meal I have shared. It makes the food taste great too so that’s a win.

In conclusion,

Incorporating all you can find in your area (in the list below) can be a great addition to your nutrition.

  1. Fermented foods that can be added to your nutrition include:
    • Kimchi
    • Kombucha
    • Apple Cider Vinegar
    • Miso
    • Tempeh
    • Kenkey (in minimal quantities)
  2. Probiotic supplements.
  3. Lentils and other pulses.
  4. Natural Yogurt.
  5. Cinnamon
  6. Nuts – walnuts, hazelnuts, pistachios.
  7. Pomegranates (be careful with these if you are a diabetic).
  8. Citrus Fruits.
  9. Oily Fish – Examples of oily fish are anchovies, sardines, mackerel, albacore, tuna.

Try to limit the fruit and grain list below considerably or eat with very fiber rich foods/meals. If you cannot eat them with fiber rich meals, try to avoid them.

  • Banana
  • Watermelon
  • Oats

Even though they may help with blood pressure (for instance oats and banana), they spike blood sugar when eaten alone so do be mindful.