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Lower Blood Pressure Naturally with Blood Pressure Down App

Find out your BMI and whether your BP is  in normal/risk range.

Find out your BMI and whether your BP is
in normal/risk range.

Now taking control of your high blood pressure is easier than ever before!

The key to lowering your blood pressure naturally is available right at your fingertips. It’s the Blood Pressure Down App. Based on the best-selling book Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks – Without Prescription Drugs, this exciting and easy-to-use app brings you the complete 10-step plan which include daily checklists, food charts, heart healthy recipes and more.

The Blood Pressure Down App makes it simple for readers to follow highly effective Blood Pressure Lowering lifestyle tips and keep track of their blood pressure while on the go. Whether you are commuting to the office, traveling or walking your dog; you can easily stay accountable to your blood pressure lowering lifestyle.

The Blood Pressure Down App is the perfect tool to help you stick with a healthy lifestyle and eat the scientifically proven foods that help bring blood pressure down. With motivating tips popping up periodically, the Blood Pressure Down App is sure to make your change to a heart healthier lifestyle easy and delicious.

Now you can track your progress and check off all 10 steps each day on your device even while on the go!

Track your eating habits with food charts and daily checklists.

Track your eating habits with food charts
and daily checklists.

The Blood Pressure Down App includes:

  • Profile details
  • Daily tracker
  • Summary
  • Heart healthy, low calorie recipes
  • Recipe details
  • History of previous BP readings with date and time.
  • Stats – date-wise analysis and comparisons of your BP and BMI records
  • Blood pressure reading
  • Note pages

Downloading the Blood Pressure Down App on smartphones is easy. You can Download the App on the App Store and Google play.

Let the Blood Pressure Down App help you to make heart healthy foods, stress management and walking your high blood pressure cure!

Read more how to lower your blood pressure

7 Benefits of Heart Healthy Kiwi Fruit
Soy – A Miracle Food that Lowers Blood Pressure
Eat like Popeye! Lower Your Blood Pressure with Spinach

7 Benefits of Heart Healthy Kiwi Fruit

heart healthy food

Savor Heart Healthy Kiwi Fruit

Vibrant green color, unique flavor, and packed with vitamin C; kiwi fruits add a refreshing taste and a whole lot of nutrition to a bowl of salad. Kiwis offer a host of health benefits as well as adding a tropical flair and bright emerald green color to your palate. They are loaded with vitamins and minerals (most notably vitamin C and potassium) that promote health. Here are some of the benefits of nutrient dense kiwi fruit:

Secret to healthy skin
Kiwi fruits are loaded with vitamin C – a vitamin that protects your skin from pollution and prevents wrinkles. Instead of going through expensive beauty treatments, eat a kiwi fruit and help slow down the aging process. Kiwi fruit is your secret to beautiful skin!

Strengthens immunity
The high content of vitamin C in kiwi fruit not only promotes healthy skin but also boosts immunity.

Aids in digestion
Kiwi fruit contains actinidain – an enzyme that helps with meal digestion. Eating this fiber rich fruit prevents constipation and many other intestinal problems. Moreover, the high fiber content of kiwi fruit helps flush out harmful toxins from the intestinal tract.

Lower blood pressure
Kiwi fruit is a rich source of potassium – a mineral that reduces the negative effects of sodium and keeps electrolytes in balance. People whose diet is low in potassium and high in sodium are more prone to developing high blood pressure. Sodium is the culprit that leads to increased BP. Potassium rich Kiwi fruit combats the harmful effects of sodium and helps bring that blood pressure down!

Heart Healthy
Kiwi fruit is a true heart healthy food. The potassium and fiber rich content of kiwi fruits promote cardiovascular health. As mentioned above, the high potassium content of kiwi fruit means reduced sodium in your body and a healthier vascular system. Eating kiwi fruit reduces blood pressure, prevents heart disease and lowers the risk of cardiovascular disease significantly. Moreover kiwi fruit also prevents kidney stones and loss of muscle mass.

Helps in weight loss
Kiwi fruit is high in fiber and vitamins and low in calories. Hence it is a great fruit (and snack) for anyone intent on losing some weight.

Promote eye health
Kiwi fruit contains lutein and zeaxanthin – nutrients that protect the eyes from age related macular degeneration—the leading cause of blindness in the elderly.

There are many ways you can incorporate kiwi fruit in your diet. Make a delicious kiwi smoothie, or add this vibrant green fruit to a bowl of Greek plain yogurt or fruit salad. You can make jam or use kiwi as a dip in (or on) Greek yogurt. The creative options to enjoy this superbly heart healthy fruit are endless.

Soy – A Miracle Food that Lowers Blood Pressure

Lower Blood Pressure

Nutritious Soy Milk

For a healthy heart, live by the mantra “eat more plants and less animals”. Adding soy into your day is a simple way to live by this mantra. Soy is the perfect alternative for meat as it is a complete protein, a high-quality plant protein, meaning it provides all the essential amino acids required in the human diet, and unlike animal protein, it contains zero cholesterol and only a minute amount of artery-clogging saturated fat.

Soy is also an excellent source of dietary fiber, B vitamins (including the heart healthy folic acid), calcium, iron and omega-3 fats. Loaded with fiber, vitamins and other nutrients, soy is truly a nutrition powerhouse.

Soy is a safe and wholesome food (legume) that has been a staple protein source of East Asian populations for centuries. In fact, Chinese people have eaten it for at least 5,000 years, and Japanese for 1,000 years. Soy or soybeans are associated with a variety of health benefits. Let’s have a look at some of the benefits of adding soy to your daily diet:

Lowers blood pressure
Soy is and excellent source of amino acids. But unlike animal protein, soy contains ZERO cholesterol and miniscule amount of saturated fat. That makes it a heart healthy food that helps lower blood pressure. In fact, scientific studies have shown that eating soy protein can lower blood pressure whereas eating animal protein, more specifically red and processed meats increase blood pressure.

The leading cause of death in the United States for both men and women is heart disease. Two of the major risk factors predisposing you to developing heart disease is high cholesterol and high blood pressure. A diet rich in soy helps prevent heart disease by bringing cholesterol and blood pressure down.

Animal protein such as red and processed meat is high in saturated fat and dietary cholesterol. This increases the amount of (LDL) bad cholesterol in your blood and thus escalates your risk of heart attack and stroke.

Reduces blood sugar
Soy is not only good for the arteries, it also helps you regulate your blood sugar level blood sugar level and improve the health of your kidneys. High blood sugar and insulin levels, a condition called “insulin resistance,” has been implicated as a causative factor in the development of high blood pressure. Soy protein decreases blood sugar level and lessens insulin resistance.

Protect against osteoporosis
Soy contains isoflavones that are known to be effective in reducing or preventing bone loss. Soy also contains the bone-building mineral superstar, calcium. Thus, people who eat a soy rich diet are less likely to develop osteoporosis.

Good for menopausal health
Soy is known to relieve certain pre and postmenopausal symptoms in women. Women who consume soy are less likely to develop hot flashes and night sweats. Moreover soy is also associated with reducing the risks of developing breast cancer.

Soy is a true miracle food that not only reduces blood pressure, and promotes bone health but presents a host of other health benefits too.

You can add soy in your diet in a various ways. You can substitute cow’s milk with soy milk. You can snack on unsalted, dry roasted soy nuts. Or you can cook heart healthy recipes with tofu and tempeh.

And remember, whenever you have an option between animals or plants, always choose the vegetarian version!

Cocoa Truffles – Heart Healthy Chocolate Recipe

Cocoa Truffles - A gluten free and dairy free chocolate dessert

Chocolate Recipes

What is your favorite holiday (or anytime) dessert? Could it be CHOCOLATE?

This holiday season why not indulge in deep dark chocolate desserts that contain superbly nutritious ingredients — heart-healthy foods that can improve your health rather than harm it?

I am referring to unsweetened cocoa powder and nuts, which have both been shown to reduce cholesterol and improve your risk of developing cardiovascular disease. You can easily whip up a sinfully rich and really healthy dessert for your next holiday party. Why not try my holiday gift to you…a no bake recipe of mouthwatering and festive Cocoa Truffles?

RecipeCocoa Truffles

A gluten-free and dairy-free chocolate dessert made with raw ingredients.
Yield: 24 balls (1 Tablespoon per ball)


•    1 cup of cashews (can substitute with walnuts and/or almonds)
•    12 pitted dates
•    ½ cup of unsweetened cocoa powder
•    4 Tablespoons canola oil
•    ¼ cup of pure maple syrup
•    1 tsp of vanilla
•    1 pinch of salt
•    Optional coatings: shredded unsweetened coconut, unsweetened cocoa powder, chopped pistachios, chopped dried cherries


Place the cashews in a small bowl and add enough water to the bowl to just cover the cashews. Let the cashew soak for at least 2 hours. Once the cashews have soaked, microwave the dates for 1 minute. Add all the ingredients into a food processor/blender and mix until a smooth consistency. Form 1 Tablespoon size balls and cover each ball in a coating of your choice. Put the coated balls onto a baking sheet and place into the freezer. Remove balls 30 minutes before serving.

Nutrition Information Per Serving:

Calories: 78 kcals,
Fat: 5 g,
Cholesterol: 0 mg,
Carbohydrate: 8 g,
Dietary Fiber: 1 g,
Protein: 1 g,
Sodium: 13 mg.

5 Bad Habits to Cut Out of Your Life

Ah, bad habits. Everyone has them, and they’re lying to themselves if they say they don’t. The thing is, some of our bad habits are not only annoying and/or costly, but can actually have detrimental effects on our health. Once you really take a close look at how you’re living your life and what effects the choices you make have, it becomes clear that certain changes need to be made.

The trick to cutting bad habits out of your life is to find a method that you can truly stick to, even if it takes a long time to achieve your desired results. It may be a long road toward tackling some of these, but taking the time is more than worthwhile. After all, this is your health–your life–we’re talking about here!

1. Non-Stop Snacking

Non-stop snacking (even when you aren’t actually hungry) is a compulsive habit that many people throughout the world share, and it really does hit people of all walks of life. When you compulsively snack, though, your body has an exceptionally difficult time reminding you of when you’re actually hungry, which can throw off your diet and metabolism. Try to be mindful of your level of hunger and stop eating before you get full. If you must snack, replace the potato chips with healthy foods like fruits and nuts.

2. Watching Too Much Television

Watching too much television is not only a veritable waste of time, it encourages a lack of exercise and perhaps influence one’s chances of becoming overweight. Instead, take the time you might use to watch TV and spend it cleaning your home or taking care of something that has been waiting for your attention – you’ll be amazed how much you can accomplish without the drone of the television keeping you back.

3. Smoking

It’s difficult to think of a single habit that is more detrimental than smoking tobacco. Smoking is a major cause of death the world over. Find alternatives to the way you consume nicotine by switching from traditional cigarettes to electronic cigarettes. This way, you can still enjoy smoking without submitting your body to the damages caused by tar and carcinogens.

4. Excessive Alcohol Consumption

People are often excited to find out that alcohol can actually be healthy when consumed in moderation. Excessive drinking, however, is taxing on both the heart and the liver, not to mention the effects it can have on mood and the brain. If you drink a bit more than you think you should, try to cut down to a maximum of 1-2 drinks per day. Remember that alcohol withdrawal can be dangerous, and those who feel as if they might be at risk of complications when quitting or cutting down should always speak with their doctor or an addiction specialist before making any changes.

5.  Eating Fast Food

Fast food may seem like the perfect ally for those who live a busy lifestyle, but it’s one of the more destructive forms of nutrition (or lack thereof) one can embrace. Loaded with sodium, saturated fats and cholesterol, fast food causes a wide range of health problems when eaten regularly, including diabetes, obesity and liver problems.

It’s best to cut fast food off as soon as possible, but like anything else, it can be an addiction and remedying this issue might take time. Regardless, the next time you pull up to a drive-thru, think hard about what this type of food may be doing to your body. If you want to reduce cholesterol and bring blood pressure down, stay away from fast food as much as possible. Instead, cook heart healthy foods at home using fresh vegetables and fruits.

Old habits may die hard, but make the right changes in your life and you could find yourself a much happier, healthier person.

6 Health Benefits of Almonds

Almonds: A superfood

Almonds are rich in vitamin B & E, protein and dietary fiber

Almonds – available in whole, sliced (flaked, slivered), and as flour – is a heart healthy food which can be used in a variety of dishes. These edible nuts available (in different forms) in the market are the kernels of the small almond fruit which grow on almond trees that can reach up to 10 meters in height. Although packaged almonds are available round the year, the fresh crop matures in the autumn season.

Almonds house many different vital nutrients including carbohydrates, vitamins B & E, protein, dietary fiber, monounsaturated fat and essential minerals that bring blood pressure down. Like other nuts and seeds, almonds contain ‘phytosterols,’ plant chemicals known to have cholesterol-lowering properties.

Due to presence of these beneficial nutrients, the consumption of almonds offers a great deal of health benefits:

1. Reduced risk of heart disease

According to a study by Loma Linda School of Public Health, consumption of nuts (pistachios, walnuts, almonds, pecans) five times a week or more reduces the risk of heart disease by 44 percent in nut-eating vegetarians as compared to low nut-eating vegetarians.

Almonds house phytosterols, plant chemicals known to dramatically reduce LDL, low-density lipoprotein or bad cholesterol. The high content of monounsaturated fat in almonds also helps in promoting heart health. In addition to lowering cholesterol, these nuts help bring blood pressure down and reduce the risk of heart disease due to presence of vitamin E, magnesium and potassium – nutrients proven to have heart healthy benefits.

2. Effective against Diabetes

Researchers have found that almonds play a role in controlling post-meal rises in blood sugar. Adding almonds to meals reduces the glycemic index (GI) of the meal. GI is a measure of the rise in post-meal blood sugar level. The greater the amount of almonds ingested, the lower the GI of the meal and the greater the blunting of the rise in the blood sugar level.

Almonds also supply a nice amount of plant antioxidants, substances that curb the formation of dangerous free radicals, rogue chemicals formed as a result of metabolic reactions inside the body. Try a handful of dry-roasted almonds as a snack, on your salad or even as almond butter as a sandwich spread.

3. Helps with weight loss

Adding almonds to your salad plate or including them in your breakfast meals can help you control your weight. The rich protein-content makes a person feel full for longer periods, thereby helping them avoid overeating. The fiber present in almonds is also filling and promotes intestinal health. All of these nutrients including monounsaturated fats, protein, antioxidants, fiber, and vitamin E nourish the body as well as keep your craving for food in check. This in turn helps in weight control.

4. Beneficial for the brain

Almonds are rich in riboflavin and L-carnitine, nutrients that promote healthy functioning of the brain and may also prove effective in reducing the risk of Alzheimer’s disease. According to Ayurveda medicine, almonds stimulate the nervous system and help improve intellectual level and longevity.

5. Protects artery walls from damage

Almond skins contain flavonoids that in association with vitamin E help in reducing the risk of damage to the fragile layer of arterial walls known as the endothelium.

6. Supplies a high amount of protein

These spectacular nuts contain a surprisingly high amount of protein. A quarter cup of almonds supplies 7.62 grams of protein compared to an egg, which contains just 5.54 grams.

Almonds are a superbly heart healthy food that has sustained humankind for millennia (almonds have been cultivated in the Mediterranean regions for over 4,000 years). Nutritionists across the world recommend eating Mother Nature’s original health food, delicious and nutritious almonds.

Eat like Popeye! Lower Your Blood Pressure with Spinach

Spinach Lowers Blood Pressure

Spinach is a nutritional powerhouse that helps lower blood pressure.

Remember Popeye the sailor? How he used to flex his muscles after eating that green leafy powerfood? Popeye was right. Spinach is a nutritional powerhouse. It is packed with not just potassium but magnesium as well – the minerals that lower blood pressure. Here are some of the other reasons why you should make spinach a regular part of your diet.

  • Aiming for losing those extra pounds? Eat spinach. It is low in calories and high in vitamins and dietary fiber that cures constipation, aids in digestion and limits overeating.
  • Spinach is abundant in flavonoids with anti-cancer properties that protect body from free radicals and prevent against the occurrence of prostate cancer.
  • Spinach is over loaded with nutrients with anti-inflammatory properties. It boasts of manganese, zinc, vitamin C, vitamin E, and beta-carotene that reduce the risk of developing osteoporosis, arthritis, asthma, and migraine headaches.
  • Eating spinach is great for your vision. It is filled with carotenoids that protect your eyes against macular degeneration and eye cataract.
  • Keep your brain healthy and young by eating lots of spinach. It is abundant in vitamin K that highly contributes to proper brain functioning and healthy nervous system.
  • Besides the presence of vitamin K, magnesium and calcium in spinach strengthens the bones.

Spinach is low in calories, cholesterol free, brings blood pressure down and makes for a great heart healthy food. Besides, having spinach boosts your immunity and makes you stronger just like Popeye. So grab your can of this wonderful green veggie, gain strength and eat your way to great health.

To get the most benefit out of spinach, buy it organic. Prefer to buy the greenest looking spinach as it contains the maximum vitamin C. You can sauté up spinach with pine nuts, raisins and some olive oil. Or you can have it as a salad. Check out the nutritious recipe of spinach, apple and walnut salad. You can also blend spinach with other vegetables and have it as a juice or a smoothie.

Eat Bananas – Lower Blood Pressure

Lower Blood Pressure with bananas

Bananas are loaded with vitamins & minerals

You may have heard the proverb –“An apple a day keeps the doctor away.” Now add another wonderful fruit – banana to this phrase.

Adding a banana to your daily diet can do wonders for your overall health. Loaded with vitamins and minerals; bananas aid in weight loss, keep bowels healthy, fight depression and can even lower your blood pressure.

Here are some reasons you may want to consider eating a daily banana:

  • One banana packs a potassium punch of 450mg. Their rich potassium content enables this popular fruit to help balance out the level of sodium in your body. Bananas natural high potassium, low salt ratio makes them Mother Nature’s perfect medicine for lowering blood pressure. Even the Food and Drug Administration (FDA) recommends the simple dietary advice to eat bananas for a healthy blood pressure level and to help prevent heart disease. Adding bananas to your diet can also help stabilize blood sugar and prevent type II diabetes.
  • Having digestive problems? Eat bananas. They stimulate the growth of friendly bacteria in the bowel, and produce enzymes that aid in digestion.
  • A banana is that wonder fruit that helps treat diarrhea. The high potassium content helps the body replace electrolytes that are lost.
  • Apart from potassium, bananas are also rich in iron. People suffering from anemia can benefit by eating this fruit.
  • Eating bananas helps fight depression by increasing the brain’s level of serotonin – the “feel good” chemical substance that affects your mood and sleep.
  • Bananas are naturally sweet and their high fiber content help to make you feel full. Bananas are the perfect pre-exercise food, an easily digested carb before a workout to give you that energy boost.
  • Bananas help strengthen the nervous system, aid in the prevention of kidney cancer and keep your eyes healthy. Whenever you feel hunger pangs in between meals, try reaching for Mother Nature’s sweet and portable low-calorie snack—a banana—instead of salty, fatty, processed junk food.

Apart from the superb health benefits, bananas the perfect base for delicious and nutritious smoothies. Check out this recipe of low cholesterol frozen banana yogurt.

Color Your Plate with Sweet Summer Produce for Blood Pressure Control

Color Your Plate to Bring Blood Pressure Down

Delicious & Heart Healthy Chopped Brussels Sprouts

Color your meal with red, orange, yellow, green, and purple foods by aiming to fill half your plate with a variety of fruits and vegetables. Raw fruits and vegetables can often get boring to eat on a daily basis so next time try cooking them, even fruits!

In fact, Mediterranean diet is all about eating fresh fruits and vegetables that helps bring blood pressure down and prevents heart disease.

This week’s blog features the zero cholesterol, heart healthy recipe of Sweet Summer Chopped Brussels Sprouts with seasonal red cherries that helps in lowering blood pressure.

Sweet Summer Chopped Brussels Sprouts

Add a crunch to your dishes with heart healthy fats from chopped nuts, such as pistachios, walnuts, or almonds.


Yield: 4 (serving size = 1 cup)

  • 2 cups brussels sprouts, chopped (about 12 brussels sprouts)
  • 2 teaspoons of paprika
  • 1 Tablespoon of olive oil
  • 1/4 cup yellow onion, minced
  • 1 cup red cherries, pitted, halved
  • 3 Clementine, peeled
  • 1/2 cup chopped pineapple in 100% fruit juice
  • 1/4 cup pistachios, chopped


Pre-heat oven to 350 degrees F. In a medium size bowl, mix chopped brussels sprouts, paprika, onion, and olive oil and then spread mixture out on a baking sheet. Roast brussels sprouts for 30 minutes (stir every 10 minutes). In a large skillet, mix roasted brussels sprouts, cherries, clementines, pineapple, and pistachios and heat on medium heat for 10 minutes. Serve dish hot or cold.

Nutrition Information Per Serving:

Calories: 150 kcal, Fat 6: g, Cholesterol: 0 mg, Carbohydrate: 23 g, Dietary Fiber: 5 g, Protein: 4g, Sodium 13 mg

The New Salt Message: a Smoking Gun

Dr. Janet has written on the importance of lowering salt intake and the article has been published in Health News Digest.

As a recent expert committee report from the esteemed Institute of Medicine (IOM) stated that there was no reason for anyone to keep their sodium intake below 2,300 milligrams a day; Dr. Janet clearly states that this report is sure to have deadly consequences for the masses of Americans with unhealthy blood pressure levels.

Here are the excerpts from the article:

“High blood pressure is the single risk factor responsible for the largest number of preventable deaths in this country. Adding insult to injury, high blood pressure doesn’t only affect our nation’s health–it also affects our wallets. Projections show that by 2030, the total cost of high blood pressure will increase to an estimated $343 billion. Let me emphasize a well-known fact, years of excess sodium intake will lead to a diagnosis of high blood pressure in most people.”

“The American Heart Association, on the other hand, recommends that ALL of us aim for consuming a maximum of just 1500 mg of sodium per day. And yet the average sodium intake in the United States is about 3,400 milligrams a day.”

“So why would the IOM come out with these new recommendations?”

“Why not address the fact that lowering salt in the diet has been proven to significantly lower high blood pressure? An enormous body of scientific evidence clearly documents that excess salt in the diet is a major cause of hypertension and that reducing sodium consumption to under 2300 mg/day lowers blood pressure significantly, and to 1500 mg/day lowers pressure even more.”

Read the rest of the article here: Health News Digest