Spinach
Consume 500ml spinach soup for at least seven days. Spinach provides nitrates, antioxidants, potassium, calcium and magnesium.
Celery
Provides phthalides
Tomatoes
Provides carotenoid pigment lycopene.
Broccoli
Provides flavonoid antioxidants.
Greek Yoghurt
Consume three servings per day which means 13% lower risk of high blood pressure. Increase consumption at least 200g to create a reduction in hypertension risk of 5%. Provides potassium and calcium.
Herbs and Spices
Useful herbs and spices include celery seed, cilantro, saffron, lemongrass, ginseng, black cumin, cardamom, sweet basil and ginger.
Chia / Flax Seeds
Consume 35g chia seeds per day. Consume flax seed for at least twelve weeks or more. Provides fiber, magnesium and potassium.
Beets / Beet Greens / Beet Juice
For two weeks consume 250ml beet juice and 250g cooked beet. Provides nitrates.
Citrus Fruits (Orange and Lemon)
Provides vitamins and minerals.
Salmon and Other Fatty Fish
Provides omega-3 fats.
Swiss Chard
Consume at least 145g. Provides potassium and magnesium.
Pumpkin Seeds (plus oil)
Consume 3 grams oil per day for six weeks. Provides magnesium, potassium and arginine.
Beans and Lentils
Provides fiber, magnesium and potassium.
Berries
Including Blueberries, Raspberries, Chokeberries, Cloudberries and Strawberries these provide antioxidants and anthocyanins.
Wholegrain Amaranth
Consume 30 grams per day. Consuming 246 grams cooked provides 38% of daily needs for magnesium.
Pistachios
Provides potassium
Carrots
Provides phenolic compounds (chlorogenic, p-coumaric, caffeic acids).
