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Following a Mediterranean diet is one of the best ways to naturally manage high blood pressure, and one delicious way to start your day is with this heart-healthy Lemon-Blueberry Granola. Packed with wholesome ingredients like oats, almonds, and blueberries, this recipe provides essential nutrients and fiber that help support healthy blood pressure levels. The subtle zest of lemon adds a refreshing twist to the classic granola recipe, making it a flavorful option that’s both nutritious and satisfying.
Why This Recipe Helps with High Blood Pressure
The Mediterranean diet is rich in whole grains, healthy fats, nuts, and seeds, all of which are known to contribute to heart health. Here’s why this granola recipe is a great addition to a high blood pressure-friendly diet:
- Oats: The high fiber content in oats has been linked to improved heart health and lower cholesterol, which can help manage blood pressure.
- Almonds and Pepitas: These nuts and seeds are rich in magnesium, a mineral known to help relax blood vessels, aiding in lower blood pressure.
- Flaxmeal: Flaxseeds are high in omega-3 fatty acids, which are associated with reducing inflammation and improving blood vessel function, both of which are beneficial for controlling blood pressure.
- Blueberries: Blueberries are rich in antioxidants, particularly anthocyanins, which have been shown to help reduce blood pressure.
Mediterranean Lemon-Blueberry Granola: A Heart-Healthy Recipe to Lower Blood Pressure
Active time: 15 minutes
Total time: 1 hour 10 minutes
Serves: 18 servings
Ingredients
1/2 cup honey
1/3 cup melted unrefined coconut oil or olive oil
2 teaspoons lemon extract
3/4 teaspoon salt
1/8 teaspoon ground cinnamon (optional)
3 cups old-fashioned rolled oats
1 cup slivered raw almonds
1/2 cup raw pepitas
3 tablespoons flaxmeal
1/2 cup unsweetened shredded coconut
1 tablespoon grated lemon zest (from 2 lemons)
1 1/2 cups unsweetened dried blueberries
Instructions
- Preheat oven to 300°F and line a large baking sheet with parchment paper.
- In a large bowl, whisk together the honey, melted coconut oil or olive oil, lemon extract, salt, and cinnamon (optional).
- Add the oats, almonds, pepitas, and flaxmeal to the bowl. Toss until everything is fully coated with the wet mixture.
- Spread the mixture evenly on the prepared baking sheet and press it into a single layer.
- Bake for 30 minutes without stirring. After 30 minutes, sprinkle the shredded coconut over the granola and bake for an additional 10 minutes or until golden.
- Remove from the oven and immediately sprinkle the lemon zest and dried blueberries over the granola, pressing them gently into the mix.
- Allow the granola to cool completely for about 30 minutes without stirring. The granola will crisp up as it cools.
- Once fully cooled, break the granola into clusters and serve.
Nutrition Information (Per Serving) – 1/2 cup
Calories: 226
Total Fat: 11g
Saturated Fat: 6g
Sodium: 99mg
Total Carbohydrates: 28g
Sugars: 13g
Protein: 5g
Potassium: 142mg
Tips for Enjoying Your Granola
- Pair your granola with Greek yogurt for added protein, another heart-healthy staple of the Mediterranean diet.
- Sprinkle over a bowl of fresh fruit or enjoy it as a quick snack on its own.
- Store in an airtight container for up to 2 weeks to maintain its crunch.
This Mediterranean-inspired Lemon-Blueberry Granola is a great way to include nutrient-dense foods into your diet that can help support healthy blood pressure levels. With its balance of heart-healthy fats, fiber-rich oats, and antioxidant-packed blueberries, it’s the perfect recipe to enjoy at breakfast or as a snack while you work on lowering your blood pressure naturally.
Remember: Incorporating whole foods like this granola, staying active, and maintaining a balanced diet are key steps in managing your blood pressure and improving overall heart health.
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