Lower Pressure Blog

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Well with Thanksgiving Day not to far away, holiday kitchens across America will be busy making holiday treats left and right. But what if you are counting those calories and trying to shed a few pounds and get heart healthy?

No need to fret. Today we are going to present a great cookie recipe for you to make at home. These amazing peanut butter cookies will quell the fires of temptation without the guilt.

Ingredients

• 1 cup rolled oats or oat flour
• ½ cup creamy peanut butter
• 2 tablespoons coconut oil, melted
• ¼ cup coconut sugar
• 1 teaspoon vanilla extract
• ½ cup almond milk, unsweetened
• ½ teaspoon baking soda
• ½ teaspoon sea salt
• ¼ cup coconut flakes, unsweetened
• 1/3 cup miniature dark chocolate chips

Directions

1. Preheat oven to 350° F and line a baking tray with parchment paper or a baking liner.

2. In the base of a food processor or blender, add in rolled oats and blend until they resemble fine flour. Omit this step if using oat flour. Next add in the peanut butter, coconut oil, coconut sugar, vanilla extract, almond milk, baking soda, and sea salt. Pulse until mixture resembles delicious, creamy cookie dough – about 30-60 seconds.

3. Pour dough into a large bowl and stir in coconut flakes and chocolate chips.

4. Spoon about a tablespoon of cookie dough onto lined baking sheet. Gently press cookies with a fork to flatten – creating a pretty peanut butter cookie texture. Bake cookies for 10-12 minutes, or until edges are slightly browned. Remove from oven and place cookies on a rack to cool completely.

5. Store in an airtight container (in the refrigerator is best) for up to 7 days. Enjoy with a tall glass of almond milk!

We collected dozens of great heart healthy recipes for you – Here they are…

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You can also enjoy having a heart healthy green salad with this meal. So enjoy making this recipe and share it with your friends and family this weekend.

Ingredients:

• 3 tbsp.extra-virgin olive oil, divided
• 1 lb. ground turkey
• 1/2 c. ricotta
• 6 cloves garlic, minced, divided
• 1/4 c. freshly grated Parmesan, plus more for garnish
• 1/4 c. freshly chopped parsley, plus more for garnish
• 1 large egg, beaten
• Kosher salt
• Freshly ground black pepper
• 1 tsp. dried oregano
• 1/2 tsp. crushed red pepper flakes
• 1 (28-oz.) can crushed tomatoes
• 1 tsp. granulated sugar

Directions:

1. Make meatballs: Preheat oven to 425°. Line a large baking sheet with foil and rub with 2 tablespoons oil. In a large bowl, add turkey, ricotta, 3 cloves garlic, Parmesan, parsley, and beaten egg, and season with salt and pepper. Mix until just combined.

2. Form into 16 meatballs, then place on prepared pan and bake until golden and firm to the touch, 20 to 25 minutes.

Meanwhile make sauce: In a large pot over medium heat, heat remaining tablespoon oil. Add remaining 3 cloves garlic, oregano, and crushed red pepper flakes and cook until fragrant, 1 minute. Add crushed tomatoes and sugar. Season with salt and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes.

Add cooked meatballs to sauce and continue to simmer for another 10 minutes. Serve warm with more Parmesan and parsley.

We collected dozens of great heart healthy recipes for you – Here they are…

From our last article we discussed the benefits of adding ginger to your diet to help lower your blood pressure. Now for most people eating raw ginger is a little to spicy so here is a juice recipe that incorporates the goodness and tones down the spiciness.

Will summer coming to a close and the coolness of fall coming with its arrays of color and beautiful produce try this simple and super tasty juice.

Rich in one of fall’s favorite colors, orange, this refreshing juice provides antioxidants, electrolytes and half your daily requirement of biotin. Biotin is an important B vitamin (B7), also known as vitamin H for its role in promoting hair growth.

Biotin is also needed for healthy metabolism and plays a role in regulating blood sugar levels.

Health Benefits & Minerals

• Carrots are the richest plant source of vitamin A, and a good source of potassium.
• Apples contain antioxidants that help protect “good” cholesterol levels in the blood.
• Ginger root reduces nausea, pain and inflammation, and provides heartburn relief. It also aids digestion and may help to boost the body’s thermogenesis and metabolism.

Ingredients

• 6 carrots
• 4 apples
• 2 in (2.5 cm) piece of ginger

Directions

• Wash all produce well.
• Add all ingredients through juicer and enjoy!
• Makes 2 servings of 16-20 oz (500-600 ml)

We collected dozens of great heart healthy recipes for you – Here they are…

One of the my favorite things about winter is enjoying a variety of soups. There is something special about coming in from the cold and enjoying a hearty, warm, and delicious bowl of soup. Not soups that come out of a can, sorry Campbell’s, a heart healthy soup that takes a little time to prepare. So today I want to share one of my favorite soups to enjoy on a cold winter day.

Ingredients:

• 1 Onion chopped
• 4 Ribs of celery, chopped (1 cup)
• Water or broth
• 1 Bay leaf
• 1-2 Teaspoons of ginger
• 1/4 Teaspoon of ground cinnamon
• 1/2 Teaspoon of ground turmeric
• 6 Cups of vegetable broth
• 4 Plum tomatoes, chopped
• 1 Cup of red lentils
• 1 15 ounce can chickpeas, drained and rinsed
• 2 Tablespoons lemon juice
• 1 Bunch cilantro, chopped

Instructions:

1. Stir-fry onions and celery in water or broth in a large soup pot until tender.

2. Add bay leaf, ginger, cinnamon, turmeric, vegetable broth, tomatoes, lentils, and chickpeas.

3. Ring to a boil, lower heat, and simmer covered for 45 minutes, until lentils are tender. Stir occasionally.

4. Right before serving, add cilantro and lemon juice.

We collected dozens of great heart healthy recipes for you – Here they are…

There is nothing like the taste of fish when is cooked over a bed of hot coals and smoke. Although the recipe calls for striped bass or bluefish, my personal favorites for the grill are red snapper or grouper. Roast a few whole onions and ears of corn on the side for an out of this world meal.

You can also serve this with a nice glass of white wine to compliment the meal.

Ingredients:

• 2 small bluefish or striped bass (each 1-1/4 to 1-1/2 pounds, cleaned weight)
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1 lemon, sliced into 8 slices
• 2 sprigs fresh thyme
• 4 cloves garlic, peeled
• Remoulade (recipe, below)

Remoulade

Mix 1/2 cup light mayonnaise, 1 tablespoon sweet pickle relish, 2 teaspoons lemon juice, dash hot-pepper sauce. Makes about 1/2 cup.

Instructions

1. Prepare the outdoor grill with medium-low to medium coals, or heat a gas grill to medium-low to medium (to broil, see Note below).

2. Rinse fish; pat dry. Cut 3 slashes on each side. Season with salt, pepper.

3. Stuff 3 lemon slices in cavity of each fish. Add thyme and 2 cloves garlic to each cavity.

4. Grill fish 6 inches from heat, covered, 10 to 12 minutes, until just beginning to char. Flip over carefully. Cover each eye with one of the remaining lemon slices. Grill 12 to 15 minutes more, until flesh is white throughout.

5. Transfer fish to a platter. For each, pry up top fillet in one piece, flipping over, skin side down. Beginning at the tail, carefully pull up the end of the spine of fish, and lift up, removing the whole backbone. Remove any small bones from fish. Serve with Remoulade. Makes 4 servings.

We collected dozens of great heart healthy recipes for you – Here they are…

Growing up as a kid my favorite meal was fried chicken and mashed potatoes. When my dad took us out to eat it was the only thing I wanted to eat. No matter what other food items where on the menu, if there was fried chicken that is what I wanted to eat. End of story.

Yes today if you ask me what my favorite meal is I would say it still has to be fried chicken. That’s my soul food, my comfort food. And if you ever get a chance to drive in the south you will find the best fried chicken money can by. So today I wanted to share a more heart healthy way to enjoy a southern favorite.

Ingredients

• 1/2 c. buttermilk
• 2 tsp. no-salt blackening seasoning
• kosher salt
• 4 c. cornflakes
• 1 tbsp. olive oil
• 1/2 c. fresh flat-leaf parsley, chopped
• 8 small chicken drumsticks (about 2 lb.), skin removed

Directions

1. Heat oven to 375 degrees F. Line a rimmed baking sheet with nonstick foil. In a shallow bowl, combine the buttermilk, blackening seasoning and 3/4 teaspoon salt.

2. Finely crush the cornflakes and transfer to a second bowl. Toss with the oil, then the parsley.

3. Dip the chicken in the buttermilk, letting any excess drip off, then coat in the cornflakes, pressing gently to help them adhere. Transfer to the prepared baking sheet.

4. Bake until the chicken is golden brown and cooked through, 30 to 35 minutes.

We collected dozens of great heart healthy recipes for you – Here they are…

I‘m Dr. Henry Black. I’m a clinical professor of internal medicine at the New York University School of Medicine, a member of the Center for the Prevention of cardiovascular disease and currently president of the American Society of Hypertension. I want to talk to you about something that’s interested me since I would say 1995.

I was told about a device that would help individuals breathe in a certain way, that we knew from many many generations if not if not millennia, that would help relax people and reduce blood pressure. It seemed like an intriguing idea in that we don’t really have a good way, pharmacologically, to deal with the central nervous system. We do know the integration of the sympathetic and parasympathetic nervous systems through the brain is a critical manipulator and modulator and controller of blood pressure pulse and other things of that type.

Well, this device has come along. I’m very happy to report that I, my colleagues, the scientific advisory board, and others have helped direct the evaluation program such that this device is now FDA-approved for the management of high blood pressure.

Now there are two ways to use the device. One is the way I use it which is for complicated complex patients who have trouble getting to goal. The other way is for people who either don’t want to be on medication or want this device to supplement the medications I have given them to get to their blood pressure goals. I think this device, in addition to other non-drug therapies of lifestyle modifications, can make a big difference.

We know that salt restriction is important. We know that weight loss and exercise are, and in my opinion, getting the central nervous system to function properly. I also use this device in people who are not at goal, who are on multiple medications, who just need to get closer to where they want to be in a way that doesn’t require giving some pretty unpleasant drugs.

I’ve used this predominantly in that arena since I get resistant patients and complicated patients. I sort of collect them and that’s one of the places I have found can be extremely helpful. It’s easy to use. You’ve heard about how to do it, and how patients appreciate it.

I must have it at least a dozen people on it right now. All of them are pretty much following the regimen. It takes just a few minutes to learn to use it. You have to do this for about a month at least three or four times a week trying to get at least 40 minutes of therapeutic slow breathing time.

People are actually able to adopt this an enjoy the experience. Even though you’re doing it for only 15 minutes it works the whole day and it seems to work in various areas as well. So I’m very excited about this. I appreciate your attention thank you very much, Henry Black M.D

According to Mayo Clinic, it’s okay to eat up to seven eggs a week without increasing your risk of heart disease. Eggs have about 185 mg of cholesterol that comes from the yolk, so you can ditch the yolk and make this an egg white frittata if you prefer.

Ingredients

• 6 large eggs
• 1 c. half-and-half
• 1 tsp. kosher salt
• 1/2 tsp. Freshly ground pepper
• 2 c. sweet potatoes
• 2 tbsp. olive oil
• 2 c. firmly packed chopped kale
• 1/2 small Red Onion
• 2 clove garlic
• 3 oz. goat cheese

Directions:

1. Preheat oven to 350 degrees F. Whisk together eggs and next 3 ingredients.

2. Sauté sweet potatoes in 1 tablespoon hot oil in a 10-inch ovenproof nonstick skillet over medium heat 8 to 10 minutes or until potatoes are tender and golden; remove and keep warm. Sauté kale and next 2 ingredients in remaining 1 tablespoon oil 3 to 4 minutes or until kale is wilted and tender; stir in potatoes. Pour egg mixture evenly over vegetables, and cook 3 more minutes. Sprinkle egg mixture with goat cheese.

3.Bake at 350 degrees F 10 to 14 minutes or until set.

We collected dozens of great heart healthy recipes for you – Here they are…