Posted on 23rd Jan 2012 @ 12:31 PM

In the US high blood pressure is the top ‘preventable’ cause of death among women. It claims more than five times as many lives as breast cancer. In men, it is outranked only by smoking. A tweak here and a tweak there can go a long ways in building a healthy body.

Correct food choices are a key part of the solution because it provides a combination of nutrients that are vital for keeping blood pressure at healthy levels – and don’t forget physical activity!

1. Vegetable Juice Try a low-sodium version of a mixed vegetable juice which has lots of potassium & is low calorie

2. Baked Potatoes Rich source of potassium; without toppings they are low in calories. Instead of butter and sour cream, use salsa and/or non-fat yogurt.

3. Bananas top the list for potassium in fruits; try substituting for chips or candy bars.

4. Salmon is the top source of healthy fats; rich source of vitamin D, calcium and magnesium. Eat twice a week

5. Pepitas/Pumpkin Seeds are an excellent source of magnesium. Raw, unsalted are best. Mix with roasted, salted pepitas if you don’t like the taste.

6. Spinach top vegetable source of magnesium whether canned, frozen, cooked from scratch or raw.

7. Plain Yogurt with Active or Live Cultures I love Greek yogurt, even non-fat has a rich taste and texture. Great source of calcium, potassium, and magnesiu;, live cultures (beneficial bacteria) help digestion and improve resistance to infections.

8.Nuts Brazil nuts are rich in magnesium. Almonds, cashews, pine nuts, and mixed nuts are next best (in that order). A small handful makes a great healthy snack.

9. Green Tea A study in Taiwan found that habitual green tea drinkers were about half as likely to develop high blood pressure as people who didn’t. Beware when buying bottled green tea; some contain high fructose corn syrup.

10. Chocolate German researchers found that one square of dark chocolate daily of a high quality brand (70 % cacao and cocoa butter) reduced blood pressure among men and women with hypertension. (30 calories)