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This Salad Combination Lowers Blood Pressure


bp lowering combos

Sometimes health benefits come from eating certain foods in combination with each other that surpasses that of eating them separately. A recent study found when you make a salad that mixes together members of two different food groups, you get a palate-pleasing recipe that may help prevent cardiovascular disease.

What Is This Winning Combination?

The research involving mice centers on the Mediterranean diet, which is associated with a reduced risk of heart attack and stroke. In the study published in the Proceedings for the National Academy of Sciences, scientists found the secret is to mix unsaturated fats with foods high in nitrates and nitrites. Food sources of unsaturated fats are olive oil, nuts, avocados and fatty fish, while sources of nitrates and nitrites include many salad vegetables such as lettuce, spinach, carrots, celery and beetroot. When foods from the two groups are consumed together, they form nitro fatty acids, compounds that react with an enzyme that results in lower blood pressure. In other words, green salads are even healthier if you drizzle olive oil over them or if they include nuts or avocadoes.

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This Explains Things

Heart benefits of the Mediterranean diet have perplexed scientists, as the eating plan contains large amounts of olive oil and other fats. This new finding of how it lowers blood pressure could clear up part of the mystery.

High blood pressure is called the “silent killer” because the symptoms are often unnoticed until a deadly or disabling cardiovascular event occurs. The condition also harms the kidneys and eyes and is increasingly associated with dementia. Therefore, the Mediterranean diet’s blood pressure-reducing benefit could help explain why it is linked to a lower risk of kidney disease, eye disorders and dementia as well as a reduced risk of stroke and heart attack.

This diet is full of foods that are healthful in and of themselves, such as fruits, vegetables, nuts, grains and fatty fish. However, when some of these foods are eaten together, they appear to have an even greater benefit. If the findings of the research on mice holds true in humans, it is one case when 2 + 2 = 5.


Mary West is a natural health enthusiast, as she believes this area can profoundly enhance wellness. She is the creator of a natural healing website where she focuses on solutions to health problems that work without side effects. You can visit her site and learn more at Ms. West is also the author of Fight Cancer Through Powerful Natural Strategies.

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5 responses to “This Salad Combination Lowers Blood Pressure”

  1. Brian Connor says:

    I want to applaud the publication of advice concerning relatively ordinary foodstuffs, and their effects on health. I note that there is an absence of sales linkage. This is among the reasons I value and recommend Stop Aging Now, Joshua Corn and company to anyone who will listen.

  2. Andy says:

    Twelve years ago, I was given Metoprolol for hypertension, 140/90. I ended up getting AF, finally traced as a side effect of the beta-blocker.

    Over the years I’ve tried ALL of the classes of hypertension drugs and they all gave me serious and debillitating side effect, like severe nausea and fatigue. I haven’t worked for over ten years.

    Last week I came upon this article and made up smoothies using the ingredients mentioned.

    Within an hour my BP dropped 30 points. It WAS, 200 over 110.

    Results are sporadic, sometimes it takes a bit longer too kick in, sometimes the effects are not as dramatic. Perhaps a co-factor,, what I ate that day is involved.

    I’ve started to add rice bran, which is loaded witth potassium, another factor involved with high blood pressure.

    As of now, a 12 ounce smoothie in the morning and one in the evening has kept my BP at 130 over 75. Absolutely amazing,, considering.

    THANK YOU Live In The Now, and thank you, Joshua Corn.

    Although, I survived over ten years of hypertension, sometimes as high as 210 over 120, there is likely some damage somewhere that I’ve incurred. However, I’m still alive and with my BP under control, hopefuly, I’ll survive another ten or more at a much higher level of health.

    Thank you, thank you, thank you,,, I can’t say it enough.

    With permission, I’d like to copy the article and pass it around with links to the site. Already the people at the gym are abuzz. Next up is the seniors home where my 91 year old mother is staying.

    Next up will be my own doctor and copies to every health professional in this town.

    Finaly, a letter to the editor of both newspapers.

    Again, thank you,,,

    Andy in Canada.

    • Mary West says:

      Andy, that is truly wonderful news! Thanks so much for sharing that with us! It absolutely made my day.

      Be careful not to overdo on salt. Also, try to incorporate as many plant-based foods into your diet as possible.

      Take care.

      • Andy says:

        Hi Mary,

        Yes, I’ve been low salt for many years. Never add it to food and rarely eat salty snacks.

        A tip about smoothies. Don’t try and make a jug full to last you for a few days. It starts to ferment after a day or two and when you pop that lid, the pressure built up will soak everything, it’s a mess.

        Fresh veggies though, can be a problem if it’s just you in the picture. Two smoothies a day sometimes won’t use up that batch of spinach, or carrots in a timely fashion and spoilage is a problem. But not if you baggie your veggies and freeze them. They’ll keep for weeks. You can even baggie all of your ingredients in single batches ahead of time, (excluding the olive oil) and it becomes a two minute exercise to get a smoothie going.

        Here’s a bonus. Frozen carrots and grapes have a texture and experience just like eating a popsicle on a hot summer day. The bonus is NUTRITION and NO high fructose corn syrup. Frozen watermelon is my favourite.


  3. Suzy says:

    I make our smoothies every day. I use organic apple (every bit of it. organic beetroot, nuts, half a banana, bit of kale and parsley, carrots, but I change it a bit every day. I even put a raw free-range egg in my husbands as he needs to be on high protein diet.
    In our food I do use salt as we need our salt, but only the good natural salt not the bleached table salt. Good salt is full of minerals. people who don’ t eat salt they often get craps that is usually low in salt / magnesium.
    great to read all the feed backs here. We don’ t eat refined food or junk