Tip: Meat lovers, rejoice! This lean cut provides plenty of meaty flavor and satisfaction without the overload of saturated fat found in fattier types of beef and pork. Cook larger tenderloins (or do several on the grill or in the oven) and store leftovers in the refrigerator or freezer for fast weeknight meals. (Try this pork tenderloin recipe plus 5 ideas for leftovers.)
Limit or cut out junk foods and highly processed products: This diet plan focuses on whole, unrefined foods as they are fundamental to eating healthy. Realistically it’s very difficult to eliminate all highly processed/packaged foods (which contain the majority of salt in our diet), but just be mindful of cutting down. Likewise, snacks are optional depending on your normal eating habits, and there are bonus snack recipe ideas if you scroll to the bottom.
Slash your blood pressure and lower your risk of chronic disease by making apricots a staple in your diet today. Whether you’re tossing some on a salad, eating dried apricots as a snack, or adding some to your favorite smoothie, these vitamin C-rich, beta-carotene-loaded fruits are the key to healthier blood pressure. Even better is the 3.3 grams of dietary fiber you’ll get per cup of apricots — research published in the Archives of Internal Medicine suggests that a high-fiber diet can significantly lower your blood pressure, too.

High-fiber whole grains, especially oatmeal, have been linked to lowering the risk of cardiovascular disease. Studies have shown that just three servings of whole grains a day can decrease your risk of heart disease by 15 percent. Oatmeal for breakfast is a great way to start your day with whole grains. Add whole-wheat bread at lunch and quinoa, barley, or brown rice at dinner
Unless you also happen to be lactose intolerant, you’re good to go when it comes to dairy products. Some evidence indicates dairy is beneficial for lowering blood pressure, but you want to make sure you’re choosing the low-fat variety, as we know people with high blood pressure should avoid trans and saturated fats. Need more convincing? The DASH Diet, which has been praised for lowering blood pressure, encourages people to incorporate low-fat dairy products into their diets. This includes low-fat yogurt and fat-free milk.
Making some stuffed peppers for dinner tonight could be the first step on a journey toward a healthier heart and lower blood pressure. Bell peppers are an excellent source of vitamin C, with more of the potent antioxidant than even citrus fruits, which has been shown to improve cardiac function and lower blood pressure. Research published in the American Journal of Clinical Nutrition reveals that loading up on vitamin C reduced blood pressure by 5 millimeters of mercury in patients with hypertension, making these versatile veggies a smart addition to any meal plan.
In addition to being good for those with arthritis, due to its anti-inflammatory properties, olive oil is loaded with heart-healthy fats. According to Mayo Clinic, the healthy fats found in olive oil are monounsaturated fatty acids. These healthy fats can help lower total cholesterol, along with LDL (bad) cholesterol. The Arthritis Foundation recommends 2 to 3 tablespoons daily, and points out that extra-virgin olive oil is a better option, as it isn’t as heavily processed.
Limit or cut out junk foods and highly processed products: This diet plan focuses on whole, unrefined foods as they are fundamental to eating healthy. Realistically it’s very difficult to eliminate all highly processed/packaged foods (which contain the majority of salt in our diet), but just be mindful of cutting down. Likewise, snacks are optional depending on your normal eating habits, and there are bonus snack recipe ideas if you scroll to the bottom.
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