Lower Your Blood Pressure Naturally: Step 6
This page is a companion to Step 6 of our book – Lower Your Blood Pressure Naturally – The Complete 9 Step Guide – out now for just $27 (£17)
Benefits of vegetables for blood pressure
Nutrient content of vegetables (and other foods)
The US Food and Drug Administration provides downloadable posters (also available just as text) outlining the nutrient content of the most common vegetables, fruits and fish.
For vegetables: FDA vegetable info
For fruits, vegetables and fish: FDA fruits, vegetables and fish info
For a comprehensive details on almost all vegetables, the US Department of Agriculture maintains a database which you can search to find out the nutritional content of specific foods, of all types:
USDA vegetable nutrient content database
HOW TO EAT MORE VEGETABLES
The US Department of Agriculture (USDA) has a good website that gives basic information on the main types of foods, and tips on how to eat more of them. You can also download these as pdfs (click on the ‘print’ icon right at the bottom of each page).
USDA Choose My Plate
The UK National Health Service has useful tips on eating vegetables and fruits:
UK NHS Five a Day
Even better is the website of ‘Fruits and Veggies – More Matters’: info and tips on fruits and vegetables, nutrition content, how to eat more of them, meal planning, storing…
Fruits and Veggies – More Matters
Best vegetables for blood pressure
This is a great article on cooking leafy greens – to make them more delicious than you ever imagined:
Web MD – leafy greens
Sea vegetables / seaweed
Seaweed is an amazing source of nutrients, but if you’re not sure how to prepare and eat it, check out these articles:
Best Health Mag – Seaweed
You’re best to eat real garlic, but if you really don’t want to eat it for whatever reason, then try supplements.
Kwai garlic supplements were used in many of the clinical studies into the effects of garlic.
Kwai garlic heartcare supplements (Amazon.com)
Kyolic aged garlic supplements are also popular – aged garlic can be more potent. They even do a formulation specifically for blood pressure:
Kyolic garlic blood pressure supplements (Amazon.com)
For more fresh salsa recipes and ideas, see this site:
All Recipes.com – salsa
For more chilled soup recipes, see this webpage:
All Recipes.com – cold summer soups
‘Greens plus’ is a supplement which incorporates nutrients from many vegetables (not just green ones), and other plants.
Read more about it here: About Greens Plus
Buy it here: Greens Plus powder (amazon.com) (you can add it to juices and smoothies)
You can download a handy one-page at-a-glance guide to how best to store different kinds of fruits and vegetables:
Storing fruits and veggies
Some vegetables need to be blanched before freezing. Recommended blanching times for specific vegetables are listed here:
Blanching times for vegetables
Pesticide loads in vegetables
The US-based Environmental Working Group (EWG) maintains a list of the fruits and vegetables likely to contain the most pesticides and the least. This is updated each year. You can view it online and also get it as a pdf file, or an app so you can consult it when you’re out shopping.
EWG – produce and pesticides
Organic food labelling and standards
US Department of Agriculture National Organic Program – Consumer Information
This website has great information on organic food, including labelling issues.
Using legumes in cooking
This article from the Mayo Clinic (University of Florida Health Center) gives a good overview of different legumes and tips on preparing and cooking them:
Mayo Clinic – using legumes
Soaking and cooking legumes
This page also gives tips on cooking legumes, and if you scroll down a bit, there’s a table giving the soaking and cooking times for different legumes.
Veg Health Guide – using legumes
If there are other websites, resources or products you’ve found useful and you think would be useful to others, please email them to us and we’ll include them:
NOTE: We’ve supplied Amazon links to those products that may be a little trickier to find, as Amazon is popular and convenient to use. However, Amazon aren’t known to be the most ethical company (we do not endorse them ourselves) so we recommend buying your healthy products in your local shops if you can!