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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.

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