Recipes to Prevent and Manage High Blood Pressure

It’s dubbed the “silent killer” for good reason. This sneaky disease exhibits no signs or symptoms until significant damage is done. The first sign might be a heart attack or stroke—the leading causes of death in the United States. Some 65 million Americans have high blood pressure, or hypertension.

The rate is particularly high in African Americans. One study found that the rate of hypertension was nearly 48 percent in blacks versus 31 percent in whites. Furthermore, despite comparable treatment, blood pressure less often returned to normal in African Americans. Different ethnic groups may respond differently to blood pressure–lowering medications.

Blood pressure has two readings, measured in millimeters of mercury (abbreviated “mm Hg”). The top number reflects systolic pressure— the highest pressure, reached when the heart contracts. The bottom number reflects diastolic pressure—the lowest pressure just before the heart contracts again. Ideally, systolic pressure is lower than 120 mm Hg and diastolic pressure is lower than 80 mm Hg. Prehypertension is defined as a systolic blood pressure between 120 and 139 or diastolic blood pressure between 80 and 89 mm Hg. The threshold for hypertension starts at 140 systolic, 90 diastolic.

Hypertension damages arteries and taxes the heart. Pressure in the arteries comes from the force of the heart’s contraction, the volume of blood, and the narrowness and stiffness of the arteries. With age, arteries lose elasticity. Atherosclerosis, a condition marked by fatty deposits in the arterial walls, can both cause and result from hypertension. Other consequences of hypertension can be heart disease, stroke, kidney damage, and vision-robbing eye disease.

Lifestyle changes can help lower blood pressure. They include reducing dietary salt, eating a plant-based diet, quitting smoking, exercising regularly, losing excess weight, and managing stress. Doctors also prescribe medications: diuretics to increase loss of water in urine, beta blockers to slow the heart, and other medications aimed at dilating the arteries. If you’re taking a prescription medication to lower blood pressure, do not stop—not without a discussion with your doctor. None of the following remedies is intended as a substitute for standard medical care.

Recipes to Prevent and Manage High Blood Pressure

Hibiscus Cooler 
5 cups (1.2 L) water ½ cup (72 g) dried hibiscus calyces 1 cup (235 ml) pure pomegranate or cranberry juice Juice of ½ lemon
Preparation and use:
Boil the water in a nonreactive (enamel or stainless-steel) pot. Remove from the heat. Add the dried hibiscus. Cover and steep for 15 minutes. Strain. Add the pomegranate and lemon juices. Drink warm or cold.
Yield: 4 servings
How it works:
Studies show simply drinking tart, delicious hibiscus tea lowers blood pressure in people with prehypertension and moderate hypertension. One study found that hibiscus tea (consumed before breakfast for four weeks) compared favorably to the blood-pressurelowering medication captopril. Regular consumption of hibiscus tea also lowers LDL cholesterol and triglycerides (blood fats) and raises HDL (good) cholesterol. Both pomegranate and cranberry can lower blood pressure. All of these plants are rich in antioxidant and cardiovascular-protecting plant compounds called flavonoids. Note: Pomegranate juice is naturally sweet. If you use cranberry juice, which is very tart, add honey or agave nectar to taste. The calyx in hibiscus forms a cup under the petals. You can find dried hibiscus in bulk in some natural food stores and in Mexican food stores, where they may be sold as “flores de Jamaica.”

Heart-Healthy Cocoa Smoothie
Incorporating small amounts of cocoa or dark chocolate into your daily diet can protect your heart and blood vessels. 1 large banana 1 cup (235 ml) almond milk 2 to 3 (10 to 15 g) tablespoons unsweetened cocoa powder 1 tablespoon (20 g) honey or agave 1 teaspoon (2 g) flaxseeds
Preparation and use:
Combine all the ingredients in a blender or food processor and blend until smooth. Enjoy!
Yield: 1 to 2 servings
How it works:
Chocolate and cocoa power come from dried beans of the cacao tree. The flavonoids in chocolate and cocoa reduce blood pressure—the darker the chocolate, the higher the flavonoids. Cocoa powder also contains fiber, which can help curb cholesterol, as do the flax seeds.

Melonmania 
In general, whole fruit contains fiber and phytochemicals that are just plain good for you. The potassium in melon helps control high blood pressure. 2 cups (340 g) seeded honeydew melon chunks 2 cups (300 g) watermelon chunks
Preparation and use:
Mix the fruit in a large bowl. Don’t remove the seeds from the watermelon chunks. See why below.
Yield: 2 to 4 servings
How it works:
All melons, especially honeydew, contain potassium. As noted earlier, reducing dietary intake of sodium and optimizing intake of potassium can help bring blood pressure under control. Eat your watermelon, seeds and all. The seeds of watermelon have a juice that contains L-citrulline, an amino acid the body converts to L-arginine, another amino acid, which relaxes arteries. A 2013 study in older women found that consumption of a watermelon supplement reduced arterial stiffness and blood pressure.

When simple Doesn’t Work
Keep up with regular annual checkups. During that time, medical staff will check your blood pressure. Many Americans have hypertension and don’t know it. If you have prehypertension or hypertension, your doctor will recommend more frequent monitoring. Please follow your physician’s advice regarding lifestyle modifications and take prescribed medications as directed. Discuss the addition of dietary supplements with your doctor. Remember: You can’t sense your blood pressure.

When to call the Doctor
If you monitor your blood pressure at home, make an appointment to see your doctor should pressure exceed the normal range (140/90) more than twice. If your blood pressure rises above 180/110, call your doctor immediately. If you are on blood-pressure-lowering medication and develop undesirable side effects, call your doctor’s office for an appointment. (Do not stop the medication unless medical staff instructs you to do so.) Side effects vary with the type of medication. Beta-blockers tend to cause the most problems (insomnia, cold hands and feet, tiredness, depression, slow heart rate, and erectile dysfunction). For more information, go to the American Heart Association website at www.heart.org/ HEARTORG/Conditions/HighBloodPressure/ PreventionTreatmentofHighBloodPressure/ Prevention—Treatment-of_High-Blood- Pressure_UCM_F002054_Article.jsp. If you have hypertension, the following signs and symptoms necessitate emergency treatment: • sudden onset of blurry vision • severe pulsating headache • pain or pressure in the chest, arm, or shoulder • sudden confusion, loss of consciousness, or inability to talk, move, or smile