Lower Your Blood Pressure with a Mediterranean Diet: Strawberry Peanut Butter Overnight Oats Recipe

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The Mediterranean diet is a proven way to reduce high blood pressure (hypertension) and improve overall heart health. Incorporating nutrient-dense foods, like fruits, whole grains, and healthy fats, can help manage hypertension naturally. One delicious and easy Mediterranean-inspired recipe that fits perfectly into your blood pressure-friendly routine is Strawberry Peanut Butter Overnight Oats.

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This recipe is packed with fiber, protein, and heart-healthy fats, making it a great option for breakfast or a snack.

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Ingredients

1 cup nonfat plain strained (Greek-style) yogurt
1/2 cup unsweetened soymilk
1/4 cup natural peanut butter
1 tablespoon pure maple syrup
Pinch of salt
1 cup old-fashioned rolled oats
1 cup chopped strawberries (plus more for garnish)

Instructions

1. In a medium bowl, whisk together the yogurt, soymilk, peanut butter, maple syrup, and salt.
2. Stir in the oats and chopped strawberries.
3. Cover and refrigerate for at least 8 hours (or up to 3 days) until the oats have softened.
4. Garnish with extra strawberries before serving, if desired.

Nutrition Information (Per Serving) – 1 cup vegetables, 1/2 cup farro, 4 oz. salmon

Calories: 333

Total Fat: 13g

Saturated Fat: 2g

Sodium: 161mg

Total Carbohydrates: 34g

Sugars: 10g

Dietary Fiber: 3g

Protein: 17g

Potassium: 354mg

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Why This Recipe Helps Lower Blood Pressure

This recipe features several ingredients known to support heart health:

• Greek Yogurt: A great source of calcium and potassium, Greek yogurt helps regulate blood pressure by balancing sodium levels in the body.
• Soymilk: Soy products are rich in isoflavones, which have been shown to help reduce systolic blood pressure and improve arterial health.
• Natural Peanut Butter: Packed with healthy fats (monounsaturated fats), peanut butter can help lower cholesterol and improve heart health, reducing the risk of hypertension.
• Strawberries: High in antioxidants and potassium, strawberries help reduce oxidative stress and maintain balanced blood pressure.
• Oats: Known for their fiber content, oats help reduce LDL cholesterol (the “bad” cholesterol) and improve blood vessel function, lowering blood pressure over time.

Mediterranean Diet & Blood Pressure

The Mediterranean diet is rich in fruits, vegetables, whole grains, and healthy fats, all of which contribute to better heart health. Research shows that following this eating pattern can reduce systolic and diastolic blood pressure and lower the risk of cardiovascular diseases.

By incorporating easy and delicious recipes like these overnight oats, you can take simple steps toward a heart-healthy lifestyle that supports your long-term well-being.

Try this Strawberry Peanut Butter Overnight Oats recipe today, and start your journey toward naturally lowering your blood pressure through delicious, nutrient-dense meals!

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