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Blood Pressure Control Wellness Box


High blood pressure causes damage to blood vessels that run throughout the body. Continued damage can eventually lead to a heart attack, stroke, aneurysms, and decreased function of your kidneys and eyes. Fruits and vegetables are considered your body's helpers and protectors when it comes to managing health and chronic conditions like high blood pressure. 

  • Feeds up to 2 people
  • Dietician approved
  • Box is not customizable
  • Always consult your doctor if you have concerns or a medical need

Your Wellness box will include fruits and vegetables rich in potassium, iron, zinc, antioxidants and the B vitamins to help protect your heart.*

*None of the statements are intended to be medical advice. Always consult your doctor if you have concerns or a medical need.

Fruit and vegetables contain potassium, a mineral which is essential for lowering your blood pressure. They’re rich in different vitamins and minerals which keep your body healthy, plus they’re low in calories and high in fiber which helps with heart health. Eating fruit and vegetables directly counters the effect of salt, which contains sodium, which raises your blood pressure.

A heart healthy diet like the DASH diet encourages a number of dietary changes, one of which includes incorporating anywhere between 7 to 12 servings of fruits and vegetables every day.*

*None of the statements are intended to be medical advice. Always consult your doctor if you have concerns or a medical need.

As of 2019, more than half a million deaths in the United States listed hypertension as a primary or contributing cause of death and nearly half of adults in the United States have hypertension or are taking medication for hypertension. However, unfortunately, only about 1 in 4 adults with have their condition under control, costing the US health system more than $131 billion each year. And because high blood pressure affects so many Americans and is a key risk factor for heart disease and stroke, it is one of our nation’s costliest health conditions.*


**None of the statements are intended to be medical advice. Always consult your doctor if you have concerns or a medical need.

Fruits and vegetables are high in potassium, magnesium, and fiber, and they’re low in sodium. Stick to whole fruits and veggies. Juice is less helpful, because the fiber is removed. Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.

Monitoring diet and lifestyle habits is a crucial component of blood pressure management. Foods high in sodium, refined oil or trans-fats are not advisable to include in a high blood pressure diet as they tend to put immense pressure on blood vessels, which restricts blood flow and raise pressure.

According to experts, green and leafy vegetables are an ideal bet for high blood pressure patients. They are enriched with many vitamins and minerals that could help check surge in blood pressure levels. 

Eat more of these fruits and vegetables:

Vegetables: Tomatoes, Artichokes, Swiss Chard, Avocado, Potatoes, Parsnips, Sweet potatoes, Cooked Spinach, Brussels Sprouts, Beets, Beet Greens, Dates, Pumpkin, Dark Green Leafy, Corn, Fresh Herbs, Garlic, Onions

Fruits: Oranges, Lemon, Cantaloupe, Nectarines, Bananas, Prunes 

Include dry goods in your diet, such as: Beans, Lentils, Cashews, Almonds

Lemon Herb Marinade:
one whole lemon and garlic, onions and fresh herbs you have available. If using as a marinade, you will also need a little cooking oil.
Make sure to give your lemons and herbs a cold-water rinse, and then dry using paper towels or a reusable kitchen cloth. Zest the lemon, or peel off skin leaving the white area intact. Roughly chop fresh herbs, onions and garlic.
What to Do:
Combine all ingredients in container or plastic bag used for marinating. Cut lemon in half and juice with seasonings.

How to Use:
Chicken: Using 2-3# of chicken, combine a tablespoon of vegetable oil with lemon herb mix and let rest overnight. Bake chicken at 375F until cooked through center with clear juices flowing when poked. The cut of meat will determine the cooking time, but expect at least a 35-45 minute cook time. You can also grill if you enjoy that extra smoky layer of flavor.

Fish/ Shellfish: Almost all fish lends well to garlic and lemon, so you can marinate for at least 4 hours and follow the directions for chicken, or you can prepare your fish/shellfish in any way you please, and simply combine the same ingredients to make a quick sauce. Simply sauté the lemon herb mix with 2 tablespoons of butter on low to medium heat until the garlic and onions soften and slightly caramelize. Add additional butter and/or stock if needed. Pour over fish or use as a base for steamed shellfish.

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