According to the new guidelines just released by the American Heart Association (AHA) this month, nearly half of all Americans are now living with high blood pressure. So that means that people that were considered “borderline” at 130/80 – would now be diagnosed with high blood pressure (Hypertension). According to cardiologist Dr. Sinatra – healthy blood pressure levels should be under 120/80.
The thing is, high blood pressure often will have no obvious symptoms. So the majority of people with high blood pressure – are unaware that they have it. But high blood pressure is often called “the silent killer” – because the first symptom can be deadly. The best way to determine if your blood pressure is in a good place is to have your blood pressure measured. High blood pressure tends to run in families – so if you have close relatives that have had hypertension, you will especially want to monitor your blood pressure regularly – you might want to consider getting a home monitor.
High blood pressure can double your risk of a heart attack and is a risk factor for stroke, dementia, kidney failure, & blindness. Learn more about risk factors of hypertension from the Mayo Clinic.
Please note: If you are taking any prescription medications, or under the care of a doctor for any reason – talk to your doctor about these suggestions before implementing them in case there are contraindications or interactions. Your doctor may also wish to monitor you in case changes need to be made to your prescriptions. These tips are general in nature and may not be appropriate for everyone. Whenever making changes to your diet and lifestyle – it is recommended to do it gradually to allow your body to adjust.
Cinnamon is a very powerful tool when it comes to blood pressure and blood sugar – lowering both. Cinnamon has other benefits – including fighting bad bacteria in the gut, and revving up the metabolism. According to a 2006 study conducted by the Journal of the American College of Nutrition, just 1/2 of a teaspoon a day of cinnamon could be enough to help reduce blood pressure. You can add cinnamon to oatmeal, smoothies, add it to nut butter, sprinkle it on fruit, and add it to nuts before roasting, you can also add it to coffee.
Did you know that the USDA recommends adults consume 9 servings of fruits and vegetables each day? Yes, NINE!! Sadly, on the Standard American Diet (SAD), most people are not getting even half that – with many people barely getting 1 serving a day. Plant-based foods are rich in important nutrients and electrolytes that help to balance our blood pressure. Potassium is particularly important for healthy blood pressure levels – so reach for avocados, bananas, squash, sweet potatoes, leafy greens, and prunes.
Best known for their anti-inflammatory effects, omega 3 fatty acids also have blood thinning effects too, which can help to reduce blood pressure. Try to incorporate chia seeds, flax seeds, and fatty fish like wild salmon. And consider sardines too – not only are they rich in omega 3s, they also are low in mercury, and are high in heart-healthy Coenzyme Q10 (CoQ10)! I love making these Flax Raisin muffins – they are grain free, gluten free, low in sugar and high in omega 3 fatty acids- and they are delicious! Also consider adding some flax or chia to your overnight oats, or making chia pudding.
For a very long time – experts have pointed the finger at salt as the primary culprit for high blood pressure. But now experts are saying another white substance may be more to blame – SUGAR. Blood sugar and blood pressure – are closely linked. Post meal glucose spikes increases blood pressure and the risk for heart attack. So consider skipping dessert, or opting for a square of dark chocolate instead. But make sure to go for dark – the cacao content should be at least 60%. A Harvard study found that dark chocolate lowered blood pressure as well as the risk of heart attack and diabetes. Dark chocolate is high in magnesium, which helps to relax the blood vessels, and it also helps to improve blood flow to extremities.
A recent study showed that when participants used 2 Tablespoons of extra virgin olive oil daily, it lowered blood pressure, with 35% of the participants benefitting so much that they were able to stop their medications! It has also been linked to better brain health too. Avocado oil is also a healthy oil associated with lowering blood pressure, cholesterol and triglycerides. The other benefit of avocado oil is that it has a high smoke point, so that is the one I recommend for cooking above 300 degrees.
The studies are clear about the link between heavy alcohol use and blood pressure – alcohol raises blood pressure. But what constitutes “heavy drinking” might surprise some – just 3 drinks for women is considered “heavy alcohol consumption.” Cutting back on the alcohol may not just lower your blood pressure – a new study found that heavy drinking can also raise the risk of several different cancers – the strongest link being with cancers of the head, neck and throat. So sticking with no more than 1 drink a day for women, and 2 for men will lower your blood pressure and your cancer risk.
Getting some exercise each day – like taking a walk can help to lower blood pressure. According to the Mayo clinic, “Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg).” If you are concerned with your blood pressure levels or heart health – stick to gentle exercise and talk to your doctor before beginning any strenuous exercise program to be sure your heart is in good enough shape for it.
High levels of stress can send your blood pressure soaring. So trying to keep stress levels under control is important for managing healthy blood pressure. If you get an elevated reading in your doctor’s office – make sure to check it again – sometimes people can be stressed out at the doctors office – causing their blood pressure to be higher. Consider acupuncture, meditation, and/or yoga for lowering stress levels.
Getting a poor night’s sleep can do more than make you groggy – it can raise your blood pressure. A 2006 study published in the journal Hypertension found that people who slept 5 hours or less per night were 32% more likely to develop hypertension than those who slept 7–8 hours per night. Some tips for getting a good night’s sleep – avoid caffeine after 1:00pm, turn off electronics at least 1 hour before bedtime, take a warm bath to help calm the nervous system before bedtime, and take a magnesium supplement before bedtime can also help some settle down to a good night’s sleep.
Gradually making the above nutritional and lifestyle changes might be enough to lower slightly elevated blood pressure. Some people might also find that taking certain supplements could help to get blood pressure into a healthy range. Again – talk to your prescribing doctor before adding any supplements if you are currently taking medication or speak to your healthcare provider if you are being treated for any condition.
Article written by Nutritionist Sara Vance, author of the book The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.
©2015, all rights reserved. Sara Vance.
I love smoothies – because they are quick & easy to make, portable, and a great way to just load up on the fiber & superfoods – to deliver long-lasting energy and support digestion, brain function, etc.
This Orange Dreamsicle smoothie is so good – your kids won’t even know that it is good for them – it’s tastes like a creamsicle, but it is loaded with brain-boosting omega 3s, digestion-boosting fiber, and immune-boosting vitamin c and beta carotene – it’s like a dream!
This recipe makes one large smoothie, or two smaller ones.
*A powerful blender like a Vitamix is best for this recipe.
It Back to School time – and one of the best things a student can do to get their brain in gear for the school day is to have a healthy breakfast.
Starting the day with a sugary breakfast is a bad idea – because it provides short-term energy, which is often followed by a crash – negatively affecting energy, mood, and brain function – not what you want in your mid-morning math class!
Instead – you want to make sure breakfast has some protein, and/or healthy fat and fiber – this will balance the blood sugar to deliver long lasting energy, balance the mood and brain function. Including some brain boosting omega 3 fatty acids too will really help to turn on the brain, boost the mood, and reduce inflammation.
No cooking required – just mix ahead, put in the fridge and they are ready to go the next day. You can also double these recipes for a larger serving.
Directions: Whisk together the milk, protein powder, cacao, nut butter, vanilla, salt, and sweetener. Pour into your jar or container. Add the oats, stir to combine. Top with banana slices and a few mini chocolate chips.
Make & bake these ahead of time, and you will have a ready to go breakfast for the next 4-5 days. Eggs are rich in an important brain nutrient called choline.
It’s Back to School time – which means kids need to switch from summer brain to their focused school brain. This delicious dairy-free milk gets it’s amazing blue hue from a very special living superfood called blue green algae. Algae is a superfood that supports healthy brain function, mood, and energy. Learn more about this amazing superfood: E3 Live or E3 Live Brain ON.
Other great additions – 1/2 scoop of vegan protein powder, cinnamon, frozen banana, blueberries, raw cacao, dark chocolate chips or cacao nibs.
*Chia seeds offer ALA omega 3s, fiber and a wide range of vitamins and minerals. I like to use the white chia seeds in kids smoothies – because they blend in invisible.
My hubby and I are invited to a holiday party tonight and my friend asked me to bring a “healthy but yummy Sara” dessert. So I decided to come up with a new recipe! I used my ‘formula’ for flax muffins – and took it the chocolate peppermint route. They turned out delish!!
If you are interested in learning more about essential oils contact firstname.lastname@example.org
These “better for you” banana muffins are easy to make and instead of being full of white flour, they use ground flax seed*, which is rich in ALA omega 3s. They are high in protein due to the eggs and nut butter, and have way less sugar than most muffins.
Optional additions (fold these in later after mixing together the above):
Omega 3 fats are delicate. Make sure to buy cold pressed ground flax and store it in your refrigerator to prevent oxidation.
Note – if you are used to super sweet muffins – these might not taste sweet enough at first – but once you get used to eating less sugar – these will taste plenty sweet enough! It takes time to adjust your taste buds to enjoying less sweet foods.
I love the Fall – the leaves are changing, there is a bit of a chill in the air, and we get to pull out the sweaters. But perhaps one of my favorite things about the Fall – is pumpkin!
Pumpkin is a member of the winter squash family – an excellent source of fiber, which supports a healthy digestive system. The deep orange color of the pumpkin flesh tells us that it is a rich source of beta carotene (vitamin A) – which is important for healthy eyes, and boosts the immune system too (important this time of year).
Growing up, it just never quite feel like Fall until my mom made a batch of her pumpkin bread. Moist, delicious, pumkin-y and fragrant with spices. But her recipe was made with white flour, lots of sugar, and vegetable oil (the recipe actually calls for ‘salad oil’). So I decided to reinvent her pumpkin bread into these delicious grain free anti-inflammatory pumpkin mini muffins – with healthy coconut oil replacing the ‘salad oil’, ground flax and coconut flour in place of the white flour, and waaaay less sugar. Plus, these are also nut free for my friends that can’t have nuts.
The plethora of spices in these muffins fill the kitchen with the scent of cinnamon, nutmeg and cloves while they bake.
Mini Pumpkin Flax Muffins
Makes about 24 mini muffins.
Serve & enjoy! These are extra yummy with a little grass fed butter on them.
I had a big bunch of mint and a fresh pineapple, and some coconut in the freezer – so this morning I whipped up this pineapple mint smoothie – it was absolutely delicious and refreshing, it made me feel like I was in the tropics!! Pineapple, mint, coconut and chia seeds all support healthy hydration and digestion. I think this will be a new staple for Summer/Spring for me, and I hope for you too. This recipe is dairy-free, vegan and gluten free.
Put the coconut water and chia seeds into the blender – allow to soak. Add in the rest of the ingredients and blend to combine. Add in a handful (or whatever amount desired) of ice cubes and blend. Serve immediately!
*Note: If you are prone to getting canker sores from pineapple, you might want to substitute mango for the pineapple in the smoothie recipe.
Save your pineapple core in the refrigerator or freezer – I am posting a recipe tomorrow that will make use of the core!
A few years ago, I used to be a wheat-loving gal. I pretty much sustained myself on it – most mornings I would have a high fiber cereal for breakfast, a sandwich on whole wheat for lunch, pretzels for a snack, and quite often pasta for dinner.
After years of trying to figure out what was causing my laundry list of health complaints (joint & muscle aches, foggy brain, thyroid issues, fatigue, general puffiness, etc), I finally found significant relief by giving up gluten and wheat, and increasing my intake of inflammation-lowering omega 3s. Although the transition was not easy initially (what change is easy??)…now, I can’t imagine eating that way anymore! Instead of cereal I usually start my day with a superfood smoothie with energy and mood-boosting chia seeds, I have salads or soups instead of sandwiches, and zucchini pasta in place of regular pasta.
But I will admit, there are a few things that I do miss…and I know this might sound like a weird thing to be longing for, but I used to love me a good raisin bran muffin! And for some odd reason, this morning, I had a hankering for one!
When I realized that I had a bag of ground flax in the fridge, some organic eggs, virgin coconut oil and coconut palm sugar – I decided to see if I could whip something up that resembled my beloved bran muffin. And guess what? They turned out great*, I’d say better than regular bran muffins!! And best of all – because these are made with flax – they are inflammation-lowering and high in brain and mood boosting omega 3s!
Raisin “Bran” Muffins – made with flax (free of wheat, gluten & grains)
*Boy, do I love it when my kitchen experiments come out great the first time (because let me tell you – I have had more than my share of missteps – especially when it comes to baked goods)!!
You know the feeling that you get when you are nervous? Like there are butterflies in your stomach? Have you ever had that “sinking feeling” in your gut after you made a big mistake? Sometimes we have those “gut reactions” to situations – where we can’t really explain it, but we just feel like something seems amiss. It is totally normal to experience some nervousness, anxiety, fear, and even panic occasionally. In fact – we should learn to listen to our gut, because sometimes, our gut feelings can guide us in ways that our brain can’t.
But what about when these feelings start to become chronic, overwhelming, and negatively affect someone’s life?
Whenever someone tells me that they have a lot of anxiety or a related mood disorder – my first question is “how is your digestion?” The typical response is, “terrible – but what do my digestive issues have to do with my anxiety?” It is all about the second brain.
Our Second Brain
Our gut and our brains are connected so closely that Dr. Michael Gershon coined our gut “the second brain”. Lined with a complex and extensive set of neurons, called the enteric nervous system, “gut reaction” helps to explain what our second brain does – it guides our feelings, moods, certain behaviors, and reactions.
Our enteric nervous system/gut is responsible for manufacturing important neurotransmitters that play a role in our mood and brain function. So when there has been a gut imbalance or a leaky gut, there often can be mood imbalances and neurological manifestations, because the gut is no longer able to effectively absorb nutrients or convert them into these important brain chemicals. For example, over 90% of our serotonin, often referred to as “the happiness hormone,” is found in our guts. Low serotonin can lead to depression, anxiety, and other mood imbalances. Other neurotransmitters that can be involved in anxiety include GABA, dopamine, and epinephrine. So you can see how gut issues can affect our emotions.
Digestive Issues Very Common
The trouble is – gut imbalances are rampant – 1 in 5 Americans regularly suffers from digestive complaints. They are so common that we often just suffer through them, thinking that is just “normal” for us, and that there is nothing that we can do. But it is important to not ignore digestive issues because the gut is the foundation of our health. If allowed to continue, gut health issues can develop into other problems – affecting the brain, mood, joints, skin, thyroid, immune system, and more.
Digestive troubles over time can lead to poor absorption, which can develop into nutrient deficiencies, imbalances in neurotransmitters and amino acids – all of which can drive depression, anxiety, mood disorders; and other problems like ADHD and even addictions.
Although this may not work for everyone, there are a number of things to try if your second brain is causing you anxiety:
Heal the root cause, the gut:
Get some relief from the symptoms:
Until the gut is healed, it might not be effectively making neurotransmitters, which can cause someone to feel imbalanced, unfocused and anxious. Often, this is one reason that can drive people to abuse drugs and alcohol – they are trying to correct or self-medicate these imbalances. It is possible to test the neurotransmitters and take supplements that can help the body to produce more of the depleted neurotransmitters to feel more balanced.
The Gut & the Immune System
The gut is also the foundation of the immune system, so someone that frequently gets colds or infections, might want to look at improving their gut health to boost their immune system. One food that heals the gut and boosts the immune system is organic bone broth – so there is truth to the Old Wives Tale that chicken soup heals a cold (also helps to prevent one too).
This is a very in-depth topic. If you are interested in learning more about how the gut affects the brain, mood, and other areas of health, here are some additional articles:
Our gut is the foundation of our health. As Hippocrates so wisely said over 2,000 years ago:
“All disease begins in the gut.”
Please note: If you are experiencing extreme stress, anxiety or overwhelm – please seek out help from a mental health practitioner right away. The national Suicide Hotline can help you to find the necessary resources if you are in a mental health crisis: 1-800-273-8255.
© copyright 2019 Sara Vance