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Daniel Diet: Top 10 Produce Picks for Healthy Blood Pressure

Updated on April 13, 2015
Hypertension's nemesis
Hypertension's nemesis | Source

Daniel Diet-History

The ‘Daniel Diet’ name derives from the biblical prophet Daniel. He foretold events that have since taken place (see Daniel 2:31-45) and those still yet to occur. And, of course he survived a night in the lions’ den. However, Daniel’s wisdom first announced itself via dinner rather than divination. (Daniel Chapter 1) The diet is based upon herbal offerings as food and water to drink. (Daniel 1:12) Daniel followed this regimen for physical and spiritual reasons. Daniel is his name, setting a Godly example is his claim.

Daniel Diet Worthy

Fruit and veggies alike yearn for the exalted status garnered from an appearance on a Daniel Diet Produce Pick (D.D.P.P) list. It isn’t every plant that sprouts out of the dirt that can make this list. The D.D.P.P. honor as with all glory, whether Olympic gold or championship rings, must be earned. Produce secures their standing among the most prominent herbal delicacies based upon five criteria. The five factors are as follows:

Available (A)

Grow and go accessibility matters. Grow means the produce can come out of gardens in my Midwest habitat. Go means I don’t need to visit a specialty store to get it. Go also includes affordability.

Compatible (C)

How does the produce fit in with my lifestyle? Convenience and variety of use are good. Lunch packable is even better. The need for utensils, cooking or microwaving takes away from the lunch packable trait.

Ingredients (I)

The nutritional elements that help manage blood pressure are key. Potassium and Magnesium are super stars in the game of nutrient blood pressure maintenance. Vitamin C is an all-star in this analogy.

Medicinal Muscle (M)

The produce with an ample supply of nutrients along with additional blood pressure maintenance has medicinal muscle. Herbal foods with strong anti-inflammatory characteristics meet this test.

Taste (T)

Yes taste is a criterion. What good are healthy ingredients if I won’t eat something?

The produce is graded on a scale of 10 points for each standard. The higher the total scores the higher the ranking.

Kale in a Pail

Medicinal Muscle
Medicinal Muscle | Source


The Judge (me)

Allow me to introduce myself: I am Just the Messenger. I am not Dr. Just the Messenger M.D. (or N.D.) and I do not claim to engage in a healthcare profession of any type. I am not clergy but Daniel and I share the same faith. So what are my qualifications to put this list together? Simple, it is my list.

Without further ado, I present the Daniel Diet Produce Picks for blood pressure maintenance:

The Produce Countdown

10) Squash

DD Score 37 A-7 C-7 I-8 M-8 T-7

The Squash family represents one of three group entries. (See numbers 9 and 4) Squash reside in virtually all grocery stores and many Midwestern gardens. However, some varieties are only seasonal in their availability. The Acorn and Butternut samplings provide prolific sources of potassium. Acorn squash also includes a very good source of magnesium. The taste score would preclude the squash clan from making the cut were it not for pumpkin pie.

9) Beans

DD Score 40 A-10 C-6 I-9 M-8 T-7

These hearty legumes grow in the Midwest tundra and occupy shelves in practically all stores. Beans must be cooked and eaten with utensils thereby lacking the desired lunch packable trait. The pod pipers as a whole, cover a range of better than average to superior source of magnesium. Lima beans, aka butter beans, pack a tremendous source of potassium. The need for smoked meat (think salty) to add decent taste somewhat negates their natural heart healthy composition.

8) Cantaloupe

DD Score 41 A-8 C-8 I-8 M-8 T-9

Finally, something that doesn’t need help to taste good. Cantaloupes adorn grocer produce aisles but not always affordably so. The melodious fruit can be included with a packed lunch-if sliced. We know of course that means the “U” word, utensil, is involved. Still, their variety of use, alone or in a salad assures decent compatibility. Cantaloupe includes vitamin C, a good source of potassium, and a better than average source of magnesium while displaying somewhat anti-inflammatory properties.

6b) Sweet Potatoes

DD Score 42 A-7 C-7 I-9 M-10 T-9

The yummy yams entail go but not grow availability. The orange roots grow abundantly in two states, Texas and Louisiana, that I enjoy visiting. However, I don’t know that the sweet roots sprout in the cooler Midwest. Sweet Potatoes deliver Vitamin C, a superior source of potassium, a very good source of magnesium and anti-inflammatory tendencies. The orange tuber is a rare vegetable that taste good on its own.

6a) Bananas

DD Score 42 A-7 C-10 I-9 M-8 T-8

The yellow hewn fruit is a no grow but yes go availability to those of us near the Great Lakes. Bananas portable and “peelable” character offers lunch packable worthiness. I enjoy these tropical delights in my morning cream of wheat and snack time yogurt. Also, the plantain variety taste good cooked. Bananas supply a very good source of potassium and vitamin C while being tasty without help.

5 Potatoes

DD Score 44 A-10 C-8 I-10 M-9 T-7

The spuds grow in temperate climate gardens while also populating farmers’ market bins and grocery store shelves alike. Potatoes are amenable to being boiled, baked, fried or grilled. The super roots flexibility is a plus. Potatoes may well be the single best source of potassium. A single baked potato contains more than 500 milligrams of potassium. The U.S.D.A. recommended daily allowance (rda) is 4700 milligrams. However, the most common way potatoes are prepared strips them of their best properties. When potatoes are frying their medicinal value is dying.

4 Greens

DD Score 45 A-10 C-7 I-10 M-9 T-9

The assortments of dark leafy greens receive my highest overall rating among the group entrants. Greens grow in the northern states and commandeer bin space in many stores. Greens do come with a drawback. Whereas it may be theoretically possible to eat leafy greens raw, I don’t suggest this unless you want to invest a lot of time chewing. Spinach leaves provide the exception to the rule. Spinach taken alone, due to its superior compatibility to other greens, i.e. can be pleasantly eaten raw, may well have challenged broccoli for my #3 spot on this list. Greens in general comprise arguably the best source of magnesium. Spinach and kale add the benefit of being anti-inflammatory. Greens are delicious –when seasoned. Often, the seasoning that makes greens tolerable includes smoked (i.e. salty) meats that reduce their natural heart healthy effect.

3 Broccoli

DD Score 46 A-10 C-9 I-10 M-9 T-8

The lean mean dark green veggie machine sprouts forth from Midwestern garden plots and the grocers’ produce aisles. Broccoli is pleasantly edible raw alone or in a salad. A meager 31/2 serving of the green nutrition giant empowers us with 7% of the recommended daily allowance of potassium and magnesium. That same small serving gives us all of the vitamin c required for one day. This is good stuff for half a dozen or less broccoli flowerets. And, it has anti-inflammatory properties. Wow! It is no wonder Daniel and friends fared so much better than everyone else.

2 Onions

DD Score 50 A-10 C-10 I-10 M-10 T-10

Onions along with their cousin garlic provide a formidable 1-2 punch in the fight against hypertension. Both are garden friendly and grocery plenty. Both contain alliin a chemical compound that is effective in blood pressure maintenance. And, to my surprise, onions and garlic are good sources of vitamin c. Each employ a variety of use that range from tuna salad to tossed salad, soup to sandwiches and more. Onions along with tomatoes lay the foundation for one of my favorite treats: the poor man’s sandwich. I refer to it as such because it is a sandwich without meat. The bulbous ingredients are cut into flat slices that lie surrounded by bread slathered with mustard. I drool even as I write about this delicacy.

1 Garlic

DD Score 50 A-10 C-10 I-10 M-10 T-10

When hypertension goes to sleep it has nightmares about garlic. Scientific studies continually demonstrate garlic’s effect on blood pressure. Garlic is proven to maintain blood pressure and activate fibrinolysis, a process whereby plaque and clots are removed from blood vessels. The taste of garlic inundates the mouth, nose and throat. Garlic and onion received the same score but the immeasurable s make garlic number 1.

Cooking onions and Garlic

Delicious and nutritious
Delicious and nutritious | Source

Daniel Diet Produce Chart

Bananas (6a) 42
Beans (9) 40
Broccoli (3) 46
Cantaloupe (8) 41
Garlic (1) 50
Greens (4) 45
Onions (2) 50
Potatoes (5) 44
Squash (10) 37
Sweet Potatoes 6b) 42

Navy medic shows a Colombian patient her blood pressure measurement

U.S. Airforce photo by  Senior Airman Kasey Close
U.S. Airforce photo by Senior Airman Kasey Close | Source

This list is based upon criteria that matter to me. The ingredients and medicinal muscle evaluationsare based upon facts. I found this information via research of the U.S.D.A. rda tables (2011) among other sources. The qualities that makes produce compatible and available along with taste are more subjective. I am curious as to how other readers list would look. Please send them in and we can compare notes.


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    • justthemessenger profile imageAUTHOR

      James C Moore 

      3 years ago from The Great Midwest

      Must be nice. Thanks for looking in.

    • billybuc profile image

      Bill Holland 

      3 years ago from Olympia, WA

      Well, we have six of the ten in our garden right now. I guess that's better than nothing. I'll work on the other four next spring. :)

    • justthemessenger profile imageAUTHOR

      James C Moore 

      3 years ago from The Great Midwest

      Peachpurple, I call these everyday edibles for the reason that you refer to. These are good for all kinds of diets.

    • peachpurple profile image


      3 years ago from Home Sweet Home

      i love garlic and onions, great ingredients for all types of diets, anti biotic naturally

    • justthemessenger profile imageAUTHOR

      James C Moore 

      3 years ago from The Great Midwest

      Yes at least acouple of people have wriiten books about biblically inspired nutrition and diets. I discovored that today while on Amazon. Thanks for viewing and your comments.

    • ologsinquito profile image


      3 years ago from USA

      We keep discovering just how the foods, spices and resins mentioned in the Bible are good for us. I've never heard of this diet. Thanks for telling us about it.

    • Dee aka Nonna profile image

      Dee aka Nonna 

      4 years ago

      If people follow this they may never have a BP problem. If they have one this can help get it under control. I was a problem for me. I had to use a combination of diet and medication. But the diet help get it under control much, much, much quicker. Voted up.


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