Creative nutrition hacks—like taking olive oil shots or drinking tart cherry juice before workouts—might just be the boost you need to stay motivated to reach your health goals. See which tips in this week’s roundup might reinvigorate your routine.
Spinach is rich in nitrates. In the body, these compounds are converted into nitric oxide, a molecule that relaxes blood vessels and improves blood and oxygen flow—all of which helps lower blood pressure.
In fact, a 2016 study linked a diet high in nitrates from fruits and vegetables to lower blood pressure numbers and a reduced stroke risk. Spinach is also high in potassium and magnesium, nutrients that also support healthy blood pressure.
It may seem unconventional, but taking a daily shot of extra-virgin olive oil may actually benefit your health. Olive oil contains monounsaturated fats and antioxidants that combat inflammation and have been shown to lower the risk of heart disease, type 2 diabetes, and even death.
You receive these benefits when you cook with olive oil, but there may be some advantages to drinking it in a shot. Heating olive oil can decrease its antioxidant content, and the shot serving helps with portion control, as olive oil is high in calories.
Sunflower seeds are packed with vitamin E, which supports your immune system and helps protect your cells from free radicals. An ounce of sunflower seeds provides 7.4 milligrams of the vitamin—nearly 50% of your daily needs. Sunflower seeds are also a solid source of zinc, fiber, and healthy fats.
Enjoy a handful of sunflower seeds on their own, or sprinkle them over salads, oatmeal, and yogurt for a crunchy, nutritious topping.
Magnesium supplements are known for their potential benefits for sleep, mood, and energy, but they may also support blood pressure. Studies suggest that taking a daily magnesium supplement can lower both systolic and diastolic blood pressure, especially in people who have high blood pressure.
Just check with a healthcare provider before adding a magnesium supplement to your routine. Magnesium deficiency is uncommon in the U.S., so you may already be meeting your daily magnesium intake through your diet. If so, a supplement is unlikely to have a significant impact on your blood pressure.
Drinking tart cherry juice may help prevent muscle soreness after the gym, research suggests. That’s because tart cherries are rich in antioxidants that can help lower muscle pain, damage, and inflammation after intense exercise.
For the best results, try drinking about 1–2 cups of tart cherry juice on a regular basis (a 2022 research review found that it’s actually best to drink it several days before exercise).