Would you ever have imagined that consuming a sweet berry tart would be beneficial for high blood pressure? Well, it’s true – everything in moderation, of course! Numerous studies published by the American Journal of Clinical Nutrition revealed that berries, especially blueberries and raspberries, contain a bioactive compound called anthocyanin. This member of the flavonoid family aids in keeping high blood pressure at bay. Just one cup of blueberries per week can lower the chances of being diagnosed with hypertension by almost 10 percent.
Want to amp up the benefits of blueberries without losing the flavor? Add a cup of raspberries and blend your berries with coconut milk, fiber-packed chia seeds and add a bit of healthy sweetness from raw honey. Contrary to dispute, coconut milk is a healthy fat ideal for anti-inflammatory support which is essential when fighting against cardiovascular disease and hypertension. Pair this mix with a high fiber addition like chia seeds and you’ve just created a perfect prescription for blood pressure control and a sweet tooth!
You can enjoy this berry pudding plain or pair it with a simple date and nut crust without compromising the nutritional benefits. Nuts, especially walnuts, are an excellent source of omega-3 fatty acids – a healthy fat helpful in cardiovascular support. Blend the walnuts with a few chopped dates for added potassium, a component proven to be helpful in controlling high blood pressure. Remember that although these foods are beneficial in controlling high blood pressure, moderation is key to any healthy diet and lifestyle!
1 cup of Dried, Unsweetened Shredded Coconut
1 cup of Dry Walnuts
4 Large Medjool Dates or 8 Small Dates
Pinch of Sea Salt
Filling: Blend together all ingredients in blender or food processor until incorporated. Refrigerate overnight for best consistency.
Crust: Blend together all ingredients in food processor until well processed. Press into cupcake tins for smaller tarts or flatten into Pyrex dish for a pie. Refrigerate overnight for best results.
Refrigerate filling and crust separate to avoid soggy crust. Spoon the Berry Pudding into the tarts or pie dish and refrigerate for about an hour before serving. Top with fresh blueberries or raspberries and enjoy!
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