Foods, Herbs, Spices & Cautions for Hypertension and Related Heart Conditions

Foods, Herbs, Spices & Cautions for Hypertension and Related Heart Conditions

By Aura Agape

Using herbs and spices are beneficial to reduce sodium intake rather than reaching for salt all the time to flavor foods.  You will be pleasantly surprised at the flavors that certain herbs and spices may awaken in you. It is wise to remove table salt from the diet.  We use the wrong type of salt that has no nutritional value and is loaded with harmful chemicals.  However, removing table salt is not enough to lower blood pressure as many processed foods are loaded with salt.  Read labels carefully and pay attention to ingredients list and avoid food products listed with “salt”, “soda”, “sodium” or the symbol “Na”  on the label. 

Some food and food additives to avoid include monosodium glutamate (MSG); baking soda, canned vegetables (unless marked sodium or salt-free); commercially prepared foods; over-the-counter medications that contain ibuprofen; diet soft drinks; foods with mold inhibitors, preservatives, and/or sugar substitutes; meat tenderizers; softened water; and soy sauce.

Avoid common table sugar which elevates blood pressure, constricts blood vessels & retains sodium. Alternatives to common table sugar are maple syrup, honey &, agave.  Substitute these in recipes and cut the amounts in half.  For example if the recipe calls for 1 cup of sugar, use ½ cup of maple syrup, honey, or agave.  Stevia is another alternative. I like to use fresh stevia from the garden and dry the excess and make extracts as well.  Utilize sugars naturally found in (dried) fruit such as finely chopped dates or (soak dates in water and drain the water after a few hours).   Great fruits to incorporate to naturally sweeten foods are dried and fresh fruits such as dates, raisins, apples, bananas & I am sure that there are others. 

Avoid all alcohol, caffeine, and tobacco, and foods such as aged cheeses, aged meats, anchovies, chocolate, 

fava beans, pickled herring.  Avoid all animal fats. Pork, beef, bouillons, chicken liver, dairy products, gravies, and smoked or processed meats are prohibited.  Acceptable animal foods are broiled white fish and skinless turkey or chicken, and these should be consumed in moderation only.  Get protein from vegetable sources, grains, & legumes instead.

One should consume a high-fiber diet and possibly take supplemental fiber.  Oat bran is excellent.

Note:  Take supplemental fiber separately from other supplements and medications.

Eat plenty of fruits and vegetables, such as apples, asparagus, bananas, bell peppers, bok choy, broccoli, cabbage, cantaloupe, carrots, celery, eggplant, garlic, grapefruit, green leafy vegetables, melons, leeks, onions, peas, prunes, raisins, squash, sweet potatoes and, tomatoes. 

Eat grains like black or brown rice, quinoa, spelt, kamut, buckwheat, millet, and oats.

Juicing is a quick way to get your daily supply of fresh fruits and vegetables and benefit from the vitamins, and minerals. Include fresh “live” juices in the diet to replace processed commercial fruit drinks should be incorporated to improve your heart health.  Consider the following:  beet, carrot, celery, currant, cranberry, citrus fruit, parsley, spinach, and watermelon.

Dehydration can constrict blood vessels in the body, thus raises the blood pressure even more and increasing future complications associated with high blood pressure and heart disease.  It is always important to DRINK PLENTY OF WATER throughout the day.  A glass of water every hour is a good rule of thumb.  Set a goal to drink half your body weight in ounces of water.  Many of our health issues can be relieved if we simply drink more water.  We are made of mostly water and water helps everything to flow smoothly.  Water should be your main drink. 

HERBS & SPICES:  hibiscus, rosehips, ginger, cayenne (capsicum), chamomile, hawthorn berry, fennel, Siberian ginseng, golden seal, raspberry leaves, citrus peel, licorice root parsley and rosemary.  Hops, skullcap, passion flower & valerian root are good for calming the nerves.

A couple of my favorite heart healthy recipes listed below:

Forbidden Rice Salad

Ingredients

2 cups Black Rice

4 cups water

Sea Salt

1 med carrot

1 broccoli crown or bunch of fresh herbs

1 lemon or tbs ACV

2 tbsp vegannaise

Directions

Cook 2 Cups Black Rice in 4 Cups Water.  Add Sea Salt to taste (optional).  Bring to boil and reduce to simmer 45 mins or until tender.  Add 1 med carrot diced or shredded.  Chop broccoli crown or fresh herbs (i.e. parsley, methi leaves, etc…) add to rice.  Squeeze fresh lemon juice over the mixture and add 2 tbsp Vegannaise. Mix ingredients & chill 30 mins or more.  Serves 4

Collard Green Salad

Ingredients

½ bunch organic collard greens

1 cup shredded organic carrots, beets, turnips and, herbs like parsley, watercress, or a few sprigs of cilantro

2-3 cloves garlic (minced) equivalent of 1 tbsp

1/3 organic apple cider vinegar

¼ organic extra virgin olive oil

3 tbsp raw agave nectar

1 tsp nutritional yeast

Pink Himalayan Sea Salt

Green Life Seasoning Spice Blend

Directions

½ bunch of collard greens (washed well & sliced thinly or torn into small bite-sized pieces). It is optional to add shredded 

carrots, beets, turnips, or herbs like parsley, watercress, a few sprigs of cilantro…to the mix. Be creative and go for color! Colorful peppers will do just the trick. Add about a tbs of minced garlic (2-3 cloves) if you choose. Drizzle approx 1/3 cup of organic apple cider vinegar. I do not measure usually but, I am offering rough measurements. I am usually pretty spot-on when I do add configurations for those who need specific instructions.

Drizzle of approx ¼ cup extra virgin cold pressed olive oil as well. Add a few tbs of raw agave nectar. I can see maple syrup being useful in this recipe as well. Add a tsp of nutritional yeast. A few shakes of Pink Himalayan salt. Add a level tsp of my Green Life seasoning blend of Herb’N Spices with Spirulina, Chlorella, Kelp, parsley, dill, onion, garlic, & other spices.

Mix well & sprinkle a tsp each of chia, flax or even sunflower or pumpkin seeds. I did an omega-3 rich combo of chia and flax for Sunday’s group. Serve, eat up and enjoy. It is even better if you let it sit overnight chilled to marinate.

Disclaimer: Don’t hold me to the exact measurements. I am black and have been cooking since a little

girl. I don’t have to measure. I know how food works and how it tastes. When you open yourself up to

allow your senses to explore the foods that you are to enjoy, then preparing foods will become much

more easy and natural for you.

The information in this article is for educational purposes only and is not intended to serve as medical advice and has not been evaluated or approved by the FDA or AMA.  The information provided should not be used for diagnosing or treating a health problem or disease.  If you are ill or suspect that you may have a health problem, it is recommended that you seek the advice of your health care provider.