If you are middle-aged, rarely exercise, find yourself stressed often, or smoke or drink you probably have high blood pressure or at least are at risk.

So ya know, that makes nearly all of us.

High blood pressure may not seem like a big deal, but it’s often a precursor to kidney disease, heart disease, and even heart failure.

What makes it worse, is it doesn’t come with many symptoms. Many people have high blood pressure and don’t even know it!


Want some good news? You can reduce your risk for high blood pressure and even lower it naturally.

Nuts, Berries, & Oats for Healthy Blood Pressure

Research has found that nutrition can have a direct impact on blood pressure. Eating real whole food can keep you and your heart healthy!

Nuts & Berries Oatmeal for Healthy Blood Pressure |Protein Recipes|

Foods that are high in magnesium, high in fiber, and full of antioxidants can help with having healthy blood pressure levels.

This hearty bowl of oatmeal is packed with these types of foods! Plus it’s boosted with IdealLean protein, so you’ll stay fuller longer and keep your cravings away.

oats keep you fullOats

Oats are packed with fiber. Fiber has long been praised for its heart-protecting benefits. One study found that those who ate oatmeal were twice as likely to either be able to eliminate their blood pressure medication or cut it in half.


Berries are loaded with antioxidants as well as a unique plant compound called anthocyanins. Anthocyanins open blood vessels so there is less pressure within your veins and arteries. A recent study done in 2011 found that women who consumed 1 cup of berries a week lowered their high blood pressure risk by 8%.



Flaxseeds are an excellent source of omega 3 fatty acids which has been shown to lower blood pressure. A study published in the Natural Medicine Journal found that flax displayed, “the largest decrease in BP ever shown by any dietary intervention.”



This tasty little nut is full of magnesium, a mineral important for having healthy blood pressure levels. Not getting enough magnesium (68% of the population is deficient) is strongly associated with high blood pressure. Cashews provide the perfect amount of magnesium.



Skip the sugary cereal and opt for this delicious and healing bowl of warm oats. You’ll be happy you did!

Nutrition Facts:

  • Serving size: 1 bowl
  • Calories: 297
  • Carbs: 33
  • Fiber: 9
  • Protein: 19
  • Fat: 11
  • Sugar: 6

Hearty Nuts and Berries Oatmeal (For Healthy Blood Pressure)

  • Serves: 1
  • Yield: 1 bowl
  • Prep Time: 8m
  • Total Time: 8m
Source: IdealFit


  1. Combine oats and water in a saucepan.
  2. Heat oats until they are soft and cooked. Remove from heat and stir in the flax and protein is incorporated.
  3. Microwave the berries for about 30 seconds to slightly warm and soften them.
  4. Top the protein oatmeal with berries and cashews. Enjoy!


  • 1/3 c rolled oats
  • 2/3 c water
  • 2 tsp. ground flax seed
  • ½ scoop French Vanilla IdealLean protein
  • ½ cup frozen mixed berries
  • 1 tbsp. cashews

Want to try IdealLean? You can get four sample packs, a cookbook, and a shaker bottle for under just $9.99!

Just click on the button below and get cookin’!

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  1. Grant

    In reference to the sample pack; I don’t know what other three flavors I will need until I get the cookbook?

    1. Amy Posey

      The recipe books only call for Chocolate Brownie IdealLean Protein and French Vanilla. So the other two flavors can be any flavor you want to try!

  2. Germana

    My breakfast daily consist of a bowl of guacker oats topped with ground flaxseed, raisin and banana. Sometimes a 1/2tsp of cinnamon powder, and a glass of almond milk. Is this a healthy diet for

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