Page 21 - Inspire Health January/February 2016
P. 21
e than 50 million adults CLEAN AND HEARTY Directions:
in the United States suffer TUSCAN BEAN SOUP 1. On medium heat, sauté onion, garlic
from high blood pressure.
If left untreated, stroke, kidney damage, Ingredients: and carrots until onion is translucent.
heart attack and heart failure are • 1 onion, diced 2. Add tomatoes, beans and broth. Let
terrifying possibilities. Did you know • 1 clove garlic, minced
more than 1 million Americans have • 3 large fresh carrots, diced into simmer for 30 minutes.
heart attacks each year? Consequently, 3. Add chard and allow to simmer for
heart disease and stroke are the first‑ medium pieces
and third‑leading causes of death in the • 4 medium fresh tomatoes, chopped 15 minutes.
United States. These are frightening • 2 cups cannellini beans, cooked 4. Season to taste.
facts. However, you can lower your • 2 cups kidney beans, cooked
blood pressure by making a few simple • 4 cups organic vegetable broth Enjoy as a clean, warm side dish, or
lifestyle changes. • 1 bunch fresh chard, coarsely chopped serve over organic whole wheat rotini
Choose to clean up your food pasta for a full meal.
consumption. According to Lawrence J. 1. Baked white potatoes
Appel, MD, MPH, professor of medicine, Baked white potatoes are high in 3. Spinach
epidemiology and international health Spinach is high in fiber and low in
at the Johns Hopkins Bloomberg School potassium and magnesium, two vital
of Public Health in Baltimore, “reducing nutrients for heart health. Maintaining calories. This super food is packed
your salt intake, drinking alcohol in a healthy balance of both minerals can with nutrients such as potassium,
moderation, increasing your potassium help reduce high blood pressure. folate and magnesium.
intake and overall, eating a healthy diet 2. Legumes 4. Edamame
that emphasizes fruits, vegetables and (soybeans in the pod)
low‑fat dairy products” will significantly Beans (including black, white, navy,
help to lower blood pressure. Replace lima, pinto and kidney) are excellent for Soybeans are an excellent source of
high‑sodium, high‑fat and processed lowering blood pressure and improving potassium and magnesium. Easy to find
foods with fresh, clean, natural options. overall heart health. They are loaded with at local markets, soybeans are a delicious
Adding the following heart‑healthy soluble fiber, magnesium and potassium. addition to soups, salads and side dishes
comfort foods to your plate can help or eaten alone as a quick snack.
reduce high blood pressure.
in the United States suffer TUSCAN BEAN SOUP 1. On medium heat, sauté onion, garlic
from high blood pressure.
If left untreated, stroke, kidney damage, Ingredients: and carrots until onion is translucent.
heart attack and heart failure are • 1 onion, diced 2. Add tomatoes, beans and broth. Let
terrifying possibilities. Did you know • 1 clove garlic, minced
more than 1 million Americans have • 3 large fresh carrots, diced into simmer for 30 minutes.
heart attacks each year? Consequently, 3. Add chard and allow to simmer for
heart disease and stroke are the first‑ medium pieces
and third‑leading causes of death in the • 4 medium fresh tomatoes, chopped 15 minutes.
United States. These are frightening • 2 cups cannellini beans, cooked 4. Season to taste.
facts. However, you can lower your • 2 cups kidney beans, cooked
blood pressure by making a few simple • 4 cups organic vegetable broth Enjoy as a clean, warm side dish, or
lifestyle changes. • 1 bunch fresh chard, coarsely chopped serve over organic whole wheat rotini
Choose to clean up your food pasta for a full meal.
consumption. According to Lawrence J. 1. Baked white potatoes
Appel, MD, MPH, professor of medicine, Baked white potatoes are high in 3. Spinach
epidemiology and international health Spinach is high in fiber and low in
at the Johns Hopkins Bloomberg School potassium and magnesium, two vital
of Public Health in Baltimore, “reducing nutrients for heart health. Maintaining calories. This super food is packed
your salt intake, drinking alcohol in a healthy balance of both minerals can with nutrients such as potassium,
moderation, increasing your potassium help reduce high blood pressure. folate and magnesium.
intake and overall, eating a healthy diet 2. Legumes 4. Edamame
that emphasizes fruits, vegetables and (soybeans in the pod)
low‑fat dairy products” will significantly Beans (including black, white, navy,
help to lower blood pressure. Replace lima, pinto and kidney) are excellent for Soybeans are an excellent source of
high‑sodium, high‑fat and processed lowering blood pressure and improving potassium and magnesium. Easy to find
foods with fresh, clean, natural options. overall heart health. They are loaded with at local markets, soybeans are a delicious
Adding the following heart‑healthy soluble fiber, magnesium and potassium. addition to soups, salads and side dishes
comfort foods to your plate can help or eaten alone as a quick snack.
reduce high blood pressure.
