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4 Ways to Help Reduce Blood Pressure

 
High blood pressure is a leading risk factor for heart disease. There are many factors that can contribute to the condition, but lifestyle changes can help to reduce blood pressure naturally. Here are some to try.
 
1. Focus on eating more plant foods. Research has shown that eating 9 servings of fruits and vegetables a day can reduce blood pressure about as much as medication. The potassium in these foods helps reduce pressure in our blood vessels. Beets, garlic, and leafy greens also have nitrates and nitrites. These compounds help to relax our blood vessels to increase blood flow.
 
2. Include Omega-3s. Omega-3 fats help to reduce inflammation in addition to blood pressure. This can reduce your risk of heart disease, stroke, and other inflammatory diseases. You can meet omega-3 needs by eating fatty fish like salmon or sardines twice each week. If you don’t eat these foods, it may be helpful to consider taking an omega-3 fish oil supplement each day. But talk to your doctor first.
 
3. Exercise regularly. Aim for 30-60 minutes of movement, 3-5 times a week. On busy days, you can add activity to daily tasks. Examples are parking your car further away or taking the stairs instead of the elevator, if you can. 
 
4. Get plenty of sleep. Research shows that there is a strong link between insomnia and hypertension. Try to rework your daytime and nighttime routines to find what may help you to sleep well each night.

With focus on these lifestyle habits, you can support your heart and overall health every day.
 
Salmon Salad with Summer Vegetables
Servings: 4
 
Ingredients
 
Vinaigrette:
1/2 cup olive oil
1/4 cup red wine vinegar
2 teaspoon mustard
1 teaspoon sugar
1 fresh lemon

Salmon:
1 salmon fillet (about 1 pound)
Salt and pepper
4 yukon gold potatoes, peeled and quartered
2 ears corn
1 cup green beans, trimmed chopped into 1 inch pieces
1 cup cherry tomatoes
1 cucumber, peeled seeded and chopped
5-6 scallions, chopped
2 tablespoon chopped cilantro
Preparation
  
1Preheat oven to 400 degrees F.
2. Whisk together the ingredients for the vinaigrette in a small bowl.
3. To make the salmon, sprinkle fillet with salt and pepper and roast in a foil lined dish for about 15 minutes.
4. Meanwhile, bring a pot of water to boil. Steam the potatoes until a knife through them has no resistance, about 10 min. Remove potatoes and place in a large serving bowl. Add the corn to the same pot of water boil for 4 minutes, then remove to a cutting board. Allow to cool and slice off the kernels, then add to the serving bowl. Add green beans to the same pot of water and cook for 3 minutes, then remove and add to the serving bowl.
5. Add the tomatoes, cucumbers, scallions, cilantro, and salmon to the bowl. Toss with vinaigrette and serve.
 
Serving Size: 1/4 of recipe 

Nutrition Information per Serving: 594 calories, 34 grams total fat, 5 grams of saturated fat, 43 grams carbohydrate, 6 grams fiber, 28 grams protein, 166milligrams sodium, 1738 milligrams potassium, 8 grams sugar
 
 
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