Food to Lower High Blood Pressure

I love when readers let me know how the articles are affecting them and they are able to make use of the information. I also love when we get comments of what you have done to improve your health naturally as well.

Several comments came in after the AFib article talking about other ways to prevent or treat Atrial fibrillation, and the most striking was that not only were people able to find a supplement that helped, but that their DOTORS actually recommended it.

We all know that doctors like to shy away from supplements and natural remedies, mostly because of the work involved on the part of the person taking them or doing the exercises or what have you.

However, one supplement was offered head and shoulders above the rest as a great heart-loving mineral that many people might want to consider: magnesium.

This is a little miracle mineral that has helped in the treatment of many conditions, including AFib, circulation problems, muscle weakness, fibromyalgia, and others. It is essential in the uptake of calcium and potassium, and maintains soft tissue health.

Magnesium (not manganese- these are two different minerals) is one of the many minerals that is not being consumed in ideal amounts in most American diets because its highest concentration is in green, leafy vegetables.

The ideal amount of magnesium in a day for men is about 400mg and for women it’s closer to 300mg. There are actually no upper limits to the amount of magnesium you can consume from food sources (as opposed to beta carotene or Vitamin K, for example, which can easily be overloaded.)

One little super-fruit packs a magnesium punch that is not only delicious, but easy to find, inexpensive, and very versatile in the kitchen…bananas.

Most average-sized bananas have at least 32 milligrams of magnesium per banana. If you eat one banana every day in addition to your regular diet, you are adding not only needed magnesium but also potassium, calcium, and phosphorus.

You’re also getting great protein and desperately needed fiber.

What if you don’t like bananas? I would offer that you should continue to try and work them in to your diet. Camouflaging them in other foods (mash half a banana and mix it into batter, ice cream or yogurt, or mix in cereal) is a great way to get them into your diet without having to jump right into the banana boat with both feet.

We get a lot of requests for recipes or ways to use foods we highlight, so in addition to the possible ways to eat bananas below, I have also added a recipe that is good for most every diet out there…even if you have high cholesterol, have reflux, or need to limit your blood sugar.

Try these old favorites for general ways to include bananas in your diet with other magnesium-rich foods:

  • Chop a banana and mix into breakfast cereal
  • Dry banana slices in a food dehydrator an mix into a bag with chopped brazil nuts, almonds, raisins, cooked oats, and a sprinkling of brown sugar
  • Have a peanut butter and banana sandwich on whole grain bread…add some wheat germ to that peanut butter and you’ll never notice it (but your body will love it)
  • Have a banana s’more: instead of a sugary marshmallow, sandwich 1 square of chocolate and a few slices of banana between 2 squares of graham cracker.

Here is a healthy, any-time-of-day meal that is packed with magnesium and can be eaten on virtually any diet that allows fruit:

1 cup of long grain brown rice, cooked according to package directions
1 medium banana, cubed
1 small apple, any variety, sliced
1 Tb brown sugar blend (Splenda has one commercially available)
1 tsp unsalted butter

In a sauté pan, melt butter and brown sugar together. Add apple slices. Sauté the apple for about 3 minutes. Add the banana and sauté for an additional 3 minutes. Remove mixture from heat and add to the top of the rice.

This recipe makes 2 servings and each will have about 250 calories.

You can also add raisins, wheat germ, chia seed, chopped nuts, or any other high-fiber food that you like to sprinkle on top. Adding “sprinkles” will increase the calorie count, so use moderation.

You won’t need added sugar or salt, but if you want a little variety, squeeze a fresh lemon over the top just before eating.

For more information on heart-healthy diets, or to find out how to reduce your blood pressure naturally, visit my all-natural guides today.

El331005

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25 comments

  1. I am very grateful for all your lectures in various aspect of life problems. my BP is between 160/90 anytime I did not take medicine but if I am on medicine, it will come down to 130/79 or 130/80. what can I do to have it remain in 130/80. Does it mean that I will continue to take medicine everyday of my life. I am 55years by Sept.11

  2. It is very nice to read from your article about magnesium and what it can do your body and health and also how we can eat bananas in different ways.

    thank you.

  3. Thanks for that. Do eat bananas but I like them green. Hate ripe ones. Husband eats them every day. What are the benefits of grapefruit. We are not on statins as cannot be consumed if one is.

  4. fantastic article.Iam one of those who do not eat bananas.Will try them dried and as in the recipe.

  5. New Zealand are suing the makers of Slenda for false information. Splenda is no better than aspartame, pity more of us have not had enough scientific training to realise the rubbish that is offered to us in the name of ‘perfection;’ Diabetics should not be using Splenda or Aspartame – neither should normally healthy people as these artificial sweetners along with the other high fructose because it encourages the body to crave more sweet food. Hence the amount of obese people around the world OK so you dont believe me, do what I did and search the web.

  6. I like this article but i want to know if eating banana regularly can lower high cholestrol, if not what type of fruit can you recommend

    Thank

  7. Your articles are very helpful, I eat at least half of a banana a day along with plenty of fiber. I appreciate the vast knowledge your atricles present for a healthier life style at a common sense approach. I have afib and the article on afib was very helpful in helping to control it with diet along with the medication I am taking. Thanks

  8. thanks for the info fyi- banana and miracle whip sandwiches are excellent- try and enjoy- thanks

  9. I find that even half a banana at night about an hour before going to sleep does wonders for restless leg syndrome and assists with relaxing the body.

  10. I like the Article because it gave me information where I get Magnesium the Natural way.That mineral is helpfull for Cramps
    In future I shall pay more attention to your Articles
    Thank you
    Kind regards Horry

  11. Useful indeed. Please keep it up.

  12. As per my knowledge, Banana may increase Obesity, weight, Sugar level, Cholesterol etc. Banana is having all these minerals, so definitely it is a very nice food.
    I may be confused, so Please guide me.
    Thanks, with regards,
    Kamal

  13. very helpful articles,doing great job,mohan motwani

  14. health care tips regarding diets,nutritional values of food substances are of great value to us,keep up the high standards of articles,mohan motwanii

  15. I read yr articles.Ty.
    What about the sugar in the banana?
    I have a “prodiathesis” for type 2 diab.

  16. I read your blog about magnesium and atrial fib. I’ve had aytrial fib for 18 years. Had an ablation 8 years ago and have been on medication since. Meds have stopped atrial fib. But I will most likely have to continue meds for the rest of my life. I do try to eat bananas daily. Any other suggestions for fruit or vegetables that might be advantageous?
    I enjoy the articles. Thanks.

  17. Are bananas high in fructos? I read somewhere else that fructos may lead to NAFLD. I have NAFLD but I’m taking bitters with blulpleurum to help reverse that. I eat bananas every day and it helps me relax.

    Also, do you know where I can purchase banana flour since I am gluten intolerant?

    Thanks for the encouragement to eat bananas and thanks for you and your team to present this blog.

  18. I have to jump in again and mention my thoughts about the commentor before mine that says that he has had atrial fib for 18 years. I also have irratic heart palpatations. I have NAFLD and gluten intoleran ce and lesions on my liver and Hashimoto’s hypothyroid of which I take Levoxl 75 mcg for. But I also have perfect blood sugar and I take supplemental vit D and bio-identical hormone cream which helps me alot. But I do drink some coffee which is a bitter as well. The point my want to make in relation to the commerntor with the atrial fib is that I have congested liver and galbladder and sometimes I feel a kidney stone move. Could it be that this congestion in the digestion could be the CAUSE of the atrial fib or heart palpatations? PLEASE put out some brain food on this topic. I do need a good liver galbladder and kidney

  19. I have to jump in again and mention my thoughts about the commentor before mine that says that he has had atrial fib for 18 years. I also have irratic heart palpatations. I have NAFLD and gluten intoleran ce and lesions on my liver and Hashimoto’s hypothyroid of which I take Levoxl 75 mcg for. But I also have perfect blood sugar and I take supplemental vit D and bio-identical hormone cream which helps me alot. But I do drink some coffee which is a bitter as well. The point my want to make in relation to the commerntor with the atrial fib is that I have congested liver and galbladder and sometimes I feel a kidney stone move. Could it be that this congestion in the digestion could be the CAUSE of the atrial fib or heart palpatations? PLEASE put out some brain food on this topic. I do need a good liver galbladder and kidney flush.

  20. Dear Christian; Thanks for the good news about bananas. I take a banana to work every day for my morning break. I work five days a week. I am really glad to learn that I’m doing myself a huge favour. Best Regards Marion

  21. ALWAYS GREAT INFO ARTICLES
    HOW ABOUT ONE ON URINARY TRACT INFECTION
    REGARDS TO ALL CONTRIBUTERS

  22. I have a nasty banana allergy that causes, facial/lip swelling. What can I substitute

  23. My daughter is pre-diabetic, can she eat banana?

  24. I like your recipes, but I have problems with ibs, fructose malabsorption and low bloodsugar, there is very little I can eat, I need help, I don't get it from doctors, gabi.

  25. wow that's another one for HBP recipe…I would like to try it myself too.

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