YOUR DIETITIAN: Leafy greens are tops for lowering high blood pressure

The power of food is amazing. Did you know that certain foods actually lower high blood pressure? Many fruits and vegetables help lower blood pressure. However, some stand out more than others due to their high potassium, magnesium or nitrate content. Leafy greens top the list of foods most helpful for lowering blood pressure. That's because they're rich in all three: potassium, magnesium and nitrates. Keeping your blood pressure low is vital for avoiding a stroke. New research has discovered that eating foods rich in magnesium, with green leafy veggies showing the most benefit, also reduces the risk of Alzheimer's disease. Nitrates Among leafy greens, arugula ranks the highest in nitrates. Other rich sources include spinach, Swiss chard, oak leaf lettuce, beet greens, kale, mustard greens, bok choy and cabbage. The bacteria in our mouth convert nitrates in foods into nitrites. In our acidic stomach, nitrites are absorbed and later converted into nitric oxide. Nitric oxide relaxes the smooth muscles which surround all blood vessels, causing them to dilate or widen. The dilation of blood vessels causes our blood pressure to go down.The dilation of blood vessels also increases the blood flow to the brain, heart and other vital organs. Thus, it improves both heart and brain health. Be sure to eat the greens raw or sauteed in oil, preferably extra virgin olive oil — never boiled. Boiling leaches the blood pressure-lowering nitrates out of them. (However, if the spinach or other greens are cooked in soups, the nitrates are consumed with the broth.) Never use an antiseptic mouthwash three hours before or after eating nitrate rich foods. The mouthwash kills the bacteria in our mouth needed to convert the nitrates into nitrites. Similarly, taking acid-reducing medications prevents the nitrates in foods from being converted into nitric oxide. (Due to less stomach acid.) Try to have a serving of leafy greens every day. It's delicious for breakfast in omelets or frittatas — such as a spinach-mushroom omelet or pretty spinach-tomato frittata, my favorite. (See recipe.) Or, enjoy a crisp green salad with lunch or dinner. Sautéed spinach or Swiss chard goes beautifully with salmon or other fish. (See recipe.) Potassium Five to six cups of raw spinach cooks down to just one-half cup. That's why a serving of cooked spinach contains much more potassium than a raw spinach salad. The greater the potassium intake, the more sodium (salt) and water our kidneys excrete — and, the lower our blood pressure. However, many people prefer to eat leafy greens such as spinach and of course, arugula, raw in salads. Here are a few salad toppings to boost the blood-pressure-lowering effect (of raw leafy greens) to as much as eating cooked spinach. Salad toppings to help lower blood pressure Avocados — One-half of a medium avocado contains more potassium than a medium banana. Try adding slices of avocado atop your green salad for a big boost of blood-pressure-lowering potassium. Almonds — Another delicious blood-pressure-lowering salad topping is toasted almonds. Almonds and almond butter are one of the richest sources of magnesium. The greater our magnesium intake, the lower our blood pressure. Beans — Many salad bars contain beans, such as red kidney beans, black or pinto beans. Beans are another rich source of magnesium. They're also a good source of potassium. Try adding a spoonful of beans to a taco salad or any leafy green salad. To minimize the sodium content of beans, select low-sodium canned beans. (Sodium raises blood pressure.) Draining and rinsing canned beans further reduces the sodium content by about 50 percent. Beets — Beets are a rich source of nitrates. Oven roasted beets are a delicious topping for salads. Don't discard the green leaves atop fresh beets. These are also rich in nitrates. Plus, they're surprisingly good in a fresh green salad. Blueberries/blackberries — Blueberries and blackberries are rich in a group of phytonutrients (plant nutrients) called flavonoids, such as powerful anthocyanins. These nutrients act as anti-inflammatory agents which help lower blood pressure. New research suggests that this may be via increasing nitric oxide production. For a truly delicious salad, try topping a kale salad with fresh blueberries and toasted almonds. (See recipe.) Cherry or grape tomatoes — Just like berries, tomatoes contain flavonoids. Since these nutrients are in the pigment (color) of the skin of fruit, the more skin you eat, the more flavonoids you eat. Thus, small grape or cherry tomatoes deliver higher doses of blood-pressure-lowering flavonoids than large tomatoes. In addition to flavonoids, tomatoes are rich in potassium. So, don't be afraid to add a big handful of cherry or grape tomatoes to your salad. Strawberries — A favorite topping for spinach (or arugula or kale) salads is fresh strawberries. Strawberries also contain anthocyanins (though not as much as blueberries.) However, strawberries are exceptionally high in vitamin C. Interestingly, vitamin C enhances levels of nitric oxide by increasing the bioavailability of the nitrates in leafy greens (such as spinach) and thus, increases their absorption. Who would have guessed something so delicious could be so good for us! Citrus salad dressing — For another source of vitamin C to boost the absorption of nitrates in your green salad, try making a citrus vinaigrette salad dressing. It's especially delicious on kale or arugula salads. (See recipe.) As the weather turns warmer, now is a good time to start enjoying a daily leafy green salad topped with avocado, berries, beets, beans, tomatoes and/or almonds. With so many choices for salad toppings, it's possible to enjoy a different salad almost every day — keeping it interesting. Who knew that lowering your blood pressure for a healthier heart and brain could be so tasty! Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Italian sauteed baby spinach 1 clove garlic, crushed slightly or thinly sliced and allowed to rest 1 bag of baby spinach About 2 teaspoons extra virgin olive oil Grated (or shredded) Parmesan cheese, to taste Peel and smash a clove of garlic. Then, allow it to rest for 5 to 10 minutes. According to the American Institute for Cancer Research, this allows time to activate garlic's cancer-preventing compound called allicin. Meanwhile, prepare the spinach. If desired, remove stems from spinach and roughly chop. Heat olive oil in a large nonstick skillet. Add the smashed garlic and swirl it around in the oil. Remove garlic from the skillet with a slotted spoon. Add spinach a handful at a time. As it starts to wilt, add remaining spinach. Cook just until it wilts. Serve sprinkled with Parmesan cheese. So delicious! Note: This recipe may be used for any dark leafy greens, such as escarole or Swiss chard. Makes: 2 servings SOURCES: Combined recipes from Italian fellow traveler Evelina and neighbor Susan Hansen Sauteed Swiss chard 2 tablespoons extra-virgin olive oil 4 large stalks of red-stem Swiss chard 4 cloves garlic, finely minced 2 (1-inch) pieces fresh ginger, peeled and cut into julienne (matchstick size pieces) Few dashes of salt, optional Rinse Swiss chard leaves thoroughly. Do not dry. Cut 1-inch off bottoms of stalks and discard. Carefully tear leaves from stalks and set aside. Heat 2 tablespoons of olive oil in a sauté pan. Slice stalks at quarter-inch intervals crosswise. Place in pan and cook over medium heat until they begin to soften, about 10 to 15 minutes. Add garlic and ginger. Sauté with stalks until garlic begins to turn golden. While stalks are cooking, stack leaves and cut into half-inch slices. When garlic is golden, add sliced Swiss chard leaves. Partially cover pan and cook for 5 minutes. Stir occasionally. Cook just until leaves lose their bulk but not until they become limp or soggy. Add a few dashes of salt to taste. Serve hot. Accompanying note in Source: "Researchers have found the consumption of two to three servings of vegetables slows the cognitive decline normally seen with age by a substantial 40 percent. The link is strongest for leafy vegetables." SOURCE: Psychology Today magazine, May/June, 2010.Spinach-tomato frittata for one 2 eggs 1 tablespoon low-fat milk Dash of pepper 2 tablespoons grated Parmesan cheese About 3 to 4 cherry or grape tomatoes, halved 1 teaspoon olive oil 1 scallion (green onion), chopped (or a dash of onion powder) 2 cups baby spinach, chopped In a medium bowl, whisk together eggs, milk and pepper. Stir in cheese and chopped tomato. In a small non-stick skillet, heat oil. Sauté scallion until softened. Add spinach to the skillet and cook just until wilted. Pour egg mixture over spinach. Cover and cook just until set, about 2 minutes. Serve for breakfast, lunch or dinner. Variation: I like to add a pinch of nutmeg to the spinach and about 1/8 teaspoon dried basil. Makes: 1 serving Nutrition: 340 calories, 17 grams fat, 5 grams saturated fat, 27 grams carbs, 7 grams fiber, 21 grams protein, 420 milligrams sodium SOURCE: consumerreports.org/cooking-baking/anti-inflammatory-diet-recipes Kale salad with fresh blueberries and toasted almonds ¾ cup thinly shredded fresh kale, center ribs removed ½ cup fresh blueberries, washed and patted dry ¼ cup sliced almonds 1 cup cooked quinoa, cooled, optional *Grated Swiss cheese Citrus vinaigrette 1 tablespoons lemon juice 1 tablespoons orange juice 1 teaspoon honey 1/8 teaspoon salt and few dashes of black pepper 1 teaspoon minced shallot (or, a few dashes of onion powder if you don't have a shallot) 3 tablespoons extra-virgin olive oil Wash and pat kale leaves dry, Cut out center ribs and discard. Stack leaves on top of each other and cut into thin strips to shred. (If smaller pieces are desired, cut shredded pieces crosswise.) Massage kale between your fingers to tenderize and reduce bitterness. Add a bit of olive to kale before massaging if desired. Kale will turn a pretty green as you massage it. Place kale in a large bowl. Add blueberries and if using, quinoa. Toss to combine. Spoon desired amount of vinaigrette over salad. Toss to coat evenly. Top with almonds and shredded Swiss cheese. Prepare vinaigrette: In a small bowl, whisk together lemon juice, orange juice, honey, salt and pepper. Stir in shallot (or onion powder). While still whisking, slowly add olive oil. Pour desired amount of vinaigrette over kale mixture. Refrigerate any remaining vinaigrette for another salad. *Note: The original recipe included feta cheese with over 300 milligrams of sodium per ounce. Swiss cheese with only 50 milligrams of sodium per ounce is the cheese lowest in sodium. Makes: 2 large servings SOUCE: Combination of recipes from Kelli Dunn at greatist.com and Pamela Salzman with modifications by Phyllis Molnar Chicken Florentine pasta About ¼ to 1/3-pound penne pasta (preferably prebiotic fiber-rich Dreamfields brand, or whole wheat) 12 to 14 ounces boneless, skinless chicken breast, cut into bite sized cubes Sprinkled with black pepper to taste (about ¼ teaspoon) 2-3 tablespoons extra virgin olive oil 2 cloves garlic, minced (1 teaspoon minced garlic) ¾ cup reduced sodium chicken broth ¾ cup dry white wine or sherry 8 ounces of baby spinach, coarsely chopped 1 cup halved grape or cherry tomatoes 2 ounces fresh shaved Parmesan cheese, plus more for topping if desired Cook pasta according to the package directions. Set aside. Cut up chicken breast. Sprinkle with black pepper. In an extra-large skillet, heat oil. Add chicken in an even layer. Do not stir for 3 minutes to allow chicken to brown. Turn chicken pieces over and cook the other side. Remove chicken from skillet to a large plate or bowl. Turn heat down to low. Add garlic and cook for 30 seconds. Stir. Pour in broth and wine. Stir to deglaze skillet, scraping up delicious brown bits. Turn up heat to high and cook until liquid is reduced to about half the amount (to concentrate the flavors). Reduce heat to low. Add the spinach and tomatoes. Cook until spinach is wilted and tomatoes are soft, about 1 to 2 minutes. Turn off heat. Add cooked chicken, pasta and cheese. Toss to combine. Serve immediately with additional cheese for topping, if desired. Optional garnish: Thinly sliced fresh basil leaves Makes: 4 servings SOURCE: Based on a recipe from Ree Drummond, the Pioneer Woman, Food Network with modifications by Phyllis Molnar