About broelliero

In my mid-twenties the doctor started telling me that my blood pressure reading was high during my annual check ups, but to not worry because I was young and at a healthy weight. But being that my dad and his parents all died of heart attacks at a young age, I took it seriously! When I was young, my mom loved telling people that I’d never been on any type of medication and I guess that stuck with me. I absolutely hate the idea of being dependent on a drug. So I gave myself a year to try to lower it naturally. I started researching which foods were best for the heart and lived off of smoothies, sweet potatoes, almonds, walnuts, sunflower seeds, spinach, bananas and as many other fruits and veggies I could stand to eat in a day. I got a gym membership and was pretty good about going. But there wasn’t any change. Then I started noticing my heart. This could totally have all been in my head, but I couldn’t lay on my left side. It was like my heart was trying to jump out of my chest. And other times I could just feel it. So I started the medication and have been on it for about two years. Although the medication has gotten my BP to normal, I can’t help but to still try naturally. This is my catalog of recipes and tips that I find along the way and I hope to help others by sharing my journey – whether or not you have HBP.

Super Easy Mexican Soup

Recently a restaurant menu informed me how much less fat is in shrimp than in chicken so I bought some shrimp at the grocery and whipped up a super simple mexican soup! It took me about 15 minutes for the whole thing.

1/4 cup yellow onion, chopped
1/2 cup red pepper, chopped (I used some frozen that was in my freezer)
1/4 tsp crushed red pepper 

2 garlic cloves, chopped
Olive oil for sautéing
4 cups low-sodium chicken stock
I’ve found Swanson unsalted broth to be the lowest at 130mg per cup
12 oz frozen shrimp (be sure to get deveined and peeled!)
1 1/2 cup frozen corn
1 can black beans, rinsed well
1/2 cup cilantro, chopped
4 tbsp lime juice
avocados to compliment

In a large pot, sauté the onions, red pepper flakes, garlic and red peppers on medium-high heat until soft. About 10 minutes. Add broth and bring to a boil. Add in frozen corn, shrimp and black beans and return to boil. Boil just long enough to thaw the shrimp and corn. Remove from heat and add lime juice and cilantro and serve with avocado.


Heart Healthy Granola Bars


Granola bars are one of the easiest ways to combine many blood pressure reducing foods into one yummy snack!

I’ve been a little obsessed with the KIND bars recently. Their claim of few ingredients and being all natural got me, but they’re quite expensive, aren’t they?! And even then, they’re still processed. After reading many different recipes, I came up with my own concoction that is filled with the foods I’ve read are supposed to help lower blood pressure. And they’re tastier than anything I’ve ever bought at the store!

2 cups quick-cooking oats
1/4 cup sugar (adjust this amount as you would your morning coffee)
3/4 cup walnuts
1/4 cup almonds
A sprinkle of sunflower seeds
(I put the three in a food processor so there wouldn’t be big pieces)
1/2 cup dark chocolate chips
1/4 cup craisins
1 tbsp. cacao powder
1/3 cup natural peanut butter
1 tbsp vanilla
6 tbsp melted butter
6 tbsp local honey (I read this story and threw out my bear and bought a local bottle)

Lightly butter a 9×13 pan and preheat your oven to 350º.

Put 1/3 of the quick cooking oats in a food processor, magic bullet or whatever your tool of choice may be.

Mix the processed oats with the remaining along with sugar, nuts, chocolate chips, craisins and cacao powder.

In a separate bowl, mix together the peanut butter, vanilla, butter and honey. Pour the wet mixture into the dry and stir until all the dry is coated. The consistency reminds me and almost smells like a no-bake cookie. Mmmm! Pour the mixture into the pan and press down firmly. Bake for 30 minutes. Let cool in the pan on a wire rack until cool enough to stick in the fridge for about 20 minutes. Then cut and enjoy!