Bread Helps Your Blood Pressure
Here’s some news to make your heart sing: When you pick the right bread, your blood pressure wins!
Three grains recently tested had blood pressure benefits: whole wheat, barley, and brown rice. Look for them in whole-grain breads, cereals, and other grain-based goodies.
The Whole Story
In a study, all three grains were good for lowering blood pressure in middle-aged people with mildly high cholesterol and prehypertension. How? Chalk up another one for fiber. Both the soluble and insoluble fiber in grains reduce blood pressure — and soluble fiber takes a bite out of cholesterol, too. High cholesterol and high blood pressure often occur together, and the combo is doubly dangerous for your heart and blood vessels.
Better Tasting Fiber?
Whole grains don’t have to taste boring and bland. Try this recipe!
Asian Brown RiceCrunchy water chestnuts and red bell pepper stirred into nutty brown rice is the perfect accompaniment for grilled teriyaki-marinated pork chops.
Ingredients
7/8 cup water, or broth
1/3 cup brown rice
1 teaspoon minced fresh ginger
1/2 red bell pepper, diced
1/4 cup chopped water chestnuts
Splash of reduced-sodium soy sauce
Splash of toasted sesame oil
Directions
1. Bring water (or broth, rice and ginger to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, about 25 minutes. Let stand 5 minutes, then fluff with a fork. Stir in bell pepper, water chestnuts, soy sauce and oil.
Barley-Black Bean SaladThis hearty combination of barley and black beans would be for lunch the next day as well.
Ingredients
1 cup barley, cooked according to package directions
1 15-ounce can black beans, rinsed
1/2 cup corn, (thawed if frozen)
1/3 cup chopped fresh cilantro
2 tablespoons lime juice
1 tablespoon extra-virgin olive oil
Pinch of cayenne pepper
Salt and freshly ground pepper, to taste
Directions
1. Combine cooked barley, beans, corn, cilantro, lime juice, oil, cayenne pepper, salt and pepper in a medium bowl.
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