Heart-Smart_Recipes_2016_

ENJOY

8

2

5

Choose

EXTRA VIRGIN

OLIVE OIL

packed with polyphenols

In a review of 21 nut studies,

pistachios and mixed nuts

were found to help lower

blood pressure.

It is used by the body to make nitric

oxide, a gas that signals arteries to

expand, lowering blood pressure.

7

Opt for GLASS

BOTTLES.

LOWER BLOOD

Drink

HIBISCUS

TEA.

Enjoying 3 cups

daily of this

beverage has been shown

to lower systolic (top

number) blood pressure an

average of seven points.

Animal and plant

proteins, such as

fi sh, legumes, and

spinach, supply

that may reduce

stif ness of arteries

and lower blood

pressure.

4

A daily 1-cup serving of
blueberries has been
shown to boost

Get

LEAN

PROTEIN

at each meal.

levels and

lower blood

pressure.

ONIONS.

They’re rich in quercetin,

which dilates arteries to

help lower blood pressure.

Limiting sodium, exercising, and shedding excess

weight are key ways to help lower blood pressure.

Many other simple strategies, when done regularly

and as part of a heart-healthy diet, may help, too.

Plastic drink bot les and the

lining of soda cans o en

contain BPA (bisphenol A), a

chemical that raises blood

pressure.