Hello this is Jane Brown.  Remember when!  Well, yes. Remember when you were younger and you were told to eat your fruits and vegetables every day.  Actually, with the busy lives that most of us have today, we sometimes overlook and forget about some of the simple things in life. That being, just eating a daily quota of fruits and vegetables each day which is very important for your overall health and well being.

It is not surprising to note that if you consume the recommended amount of fruits and vegetables per day, you will intake many beneficial nutrients such as potassium. Potassium, for instance, has been known to be beneficial in that it supports healthy blood pressure levels.

If you try to consume anywhere between 7 and 10 servings of fruits and vegetables each day, you are at the peak of leading a healthy lifestyle. Ideally, if you can consume these fruits and vegetables in the raw state is also ideally recommended. You will gain the most benefit for your health and you will gain the most amount of vitamins and nutrients from each serving. Do try to limit your intake of fruit juice as it contains too much sugar and vegetable juice does contain too much sodium in most cases.

A simple rule of thumb for measuring at least one serving of fruits and vegetables is:

– 1/2 cup of raw or cooked fruits or vegetables or,

– 1 medium sized piece of fruit or vegetable (like an orange, pear, apple, or carrot) or,

– 1 cup of salad or about 250 ml or,

– 1/4 cup of dried fruit (like a medium sized handful of raisins)

Five Steps to Having Healthy Blood Pressure:


  1. Limit your consumption (but do not eliminate) of visibly salty foods such as potato chips, pretzels, olives, pickles, smoked or canned fish and cheese that is processed. This will help to keep your levels lower
  2. Increase your intake of potassium, as potassium counteracts sodium from raising blood pressure. Such foods as: potatoes, garlic, raisins, sea vegetables, yams, avocados, apricots, bananas, dates, blackstrap molasses, nuts. At least five or more servings of fruits and vegetables is recommended.
  3. Limit or discontinue all caffeine and tobacco. These two habits are stimulants and will raise your pressure.
  4. Try to use limited amounts of oil, especially corn oil during cooking instead take  Omega 3s from fish oil supplements. Eating fish two to three times per week will also help in lowering your blood pressure.
  5. THIS IS THE BIG ONE – Get plenty of exercise but moderately, keep the weight down AND be sure to get plenty of sleep. Keeping your body healthy will help you to gain control of your blood pressure and reduce the risk of developing other health problems.

Thanks for taking the time to join me and I hope that you have found this article useful.  Please be sure to check in regularly with your health care provider to monitor your blood pressure levels.


Take care,


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