GET THE RECIPE: Heart Healthy Hero Juice

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As we are focusing on all things heart healthy this month, a word about high blood pressure. Hypertension is a major risk factor for cardiovascular disease. As scary as that sounds, there are small, easy steps you can take each day to protect your heart and which may help prevent this condition. Feeding your body with the necessary nutrients can be a good place to start. Why not try a few of these tips from Dr Nigma Tali one of the team of experts featured in the new juice book – Plenish: Juices to boost, cleanse & heal.

Dr Nigma Tali is a naturopathic doctor, founder and owner of the West Vancouver Wellness Centre in British Columbia, and one of Plenish’s little green book of top nutrition and wellness stars. She advises to measure your blood pressure: “Here are the blood pressure measurements to watch out for: pre-hypertension (120-139 / 80-90); borderline (120-160 / 90-40); mild (140-160 / 95-104); moderate (140-160 / 105-104); severe (160+/115+). Borderline to moderate high blood pressure is generally without symptoms, while sever hypertension may be associated with increased sleepiness, confusion, headache, nausea and vomiting.”

She also shares her favourite fruits and vegetables for regulating blood pressure below:

Celery: It calms the nerves because of its high calcium content and helps in controlling high blood pressure. It contains phytochemicals known as phtalides. which relax the muscle tissue in the artery walls, enabling increased blood flow and, in turn, lowering blood pressure.

Parsley: It contains flavonoids, especially luteolin, that have been shown to function as antioxidants in helping to prevent oxygen-based damage to cells, especially your blood vessels. In addition, parsley is rich in calcium and vitamins A and C, which can help to reduce blood pressure.

Beetroot juice: Contains about 2.0g of dietary nitrate. Nitrate is converted to a chemical called nitrite in the body, and then converted to nitric oxide in the blood. Nitric oxide is a gas that widens blood vessels and aids blood flow.

Kara M. L. Rosen, founder of juice-cleansing company Plenish says: “Rather than seeking a solution in the form of a pill, here you can look to your diet and use plant-based, living foods to treat the root of your health issues.” We agree with Kara’s philosophy and are definitely up for trying this ‘Hypertension Hero’ recipe: a powerhouse of celery, beetroot and broccoli flavours, with the apple and parsley inclusion giving it a very heart-healthy lift.


  • 5 celery sticks
  • 1 beetroot (washed and trimmed)
  • 3 broccoli florets and stems
  • 2 cups spinach
  • 1/4 cup parsley
  • 2 apples (stalks removed)


Add all in a juicer and enjoy!

For more tips on health and wellbeing through juicing, get the Plenish book here.

GET THE GUIDE: How to ‘Fix’ a Broken Heart