Do you want to prevent or control high blood pressure? Managing your diet is one of the best ways to do so. As you know, a healthy diet and regular physical activity can go a long way in helping keep one’s blood pressure at a healthy level. High blood pressure can cause damage to important organs like your heart and brain (1). Therefore, it is vital to ensure that you do everything you can to prevent a spike in your blood pressure. Being smart about what you eat is crucial, so maintain a diet with a variety of nutrients and it is bound to work wonders!
Top 10 Recipes For High Blood Pressure:
Take a look at 10 of the best recipes we have compiled for you to help lower your blood pressure:
1. Portobello Caps Stuffed With Tomato And Olives:
This is a delicious dish that will help with your blood pressure. You can combine this with a healthy mixed green salad and whole-wheat couscous for a meal. This dish is full of nutrients that are super-good for you.
The ingredients you need are:
- Portobello mushroom caps – 4 (5 inches wide)
- Plum tomatoes (chopped) – 2/3 cup
- Kalamata olives (chopped) – ¼ cup
- Part-skin mozzarella cheese (shredded) – ½ cup
- Garlic (minced) – 1 teaspoon
- Fresh rosemary (finely chopped) – ½ teaspoon; or 1/8 teaspoon if dried
- Freshly ground pepper – 1/8 teaspoon
- Extra virgin olive oil – 2 teaspoons (divided to 1 teaspoon)
- Reduced sodium soy sauce – 2 teaspoons
- Lemon juice – 2 tablespoons
To make this dish, you have to follow the steps below:
- In a small bowl, combine the tomatoes, olives, cheese, garlic, rosemary, pepper and 1 teaspoon olive oil.
- Preheat your grill to medium.
- Discard the mushroom stems and gills; mix the lemon juice, soy sauce and the remaining 1 teaspoon olive oil and apply the mixture on both sides of your mushroom caps.
- Oil a grill rack and place the mushroom caps on it, stem side down. Cover and grill for about 5 minutes on each side, until soft.
- Remove them from the grill and fill them with the tomato mixture.
- Place them on the grill again, cover and cook for about 3 minutes or until the cheese has melted.
Easy and quick to make, this is a great recipe for those who want to bring their blood pressure levels down.
2. Cherry Almond Muffins:
Being on a high cholesterol diet does not mean that you cannot enjoy some baked goodies. Here is a great recipe for muffins that taste delicious and are good for you at the same time!
To make these muffins, you will need:
- Whole-wheat flour – 2 cups
- Sugar – 1/3 cup
- Dried cherries (chopped) – 2/3 cup
- Roasted almonds (sliced) – 1 cup
- Almond extract – ½ teaspoon
- Almond oil – ¼ cup
- Vanilla soy milk – 1 cup
- Baking powder – 3 teaspoons
- Cinnamon – 1 teaspoon
- Egg substitute – ¼ cup
- Salt – ½ teaspoon
To make the dish,
- Preheat the oven to 400 degrees Fahrenheit.
- Blend flour with baking powder, sugar, cinnamon and salt.
- In another bowl, add the egg substitute, almond oil, vanilla soy milk and almond extract and stir.
- Stir the dry ingredients into the milk mixture until they are blended.
- Add the almonds and cherries.
- Next, spoon into 2 ½ inch muffin pans lined with paper and place on the oven’s top rack.
- Bake for 20 to 25 minutes.
That is it! In no time, you will have yummy muffins to munch on!
3. Almond And Barley Salad:
Salads are undoubtedly good for you and with this recipe, you can make one that tastes different from any that you have had before. Another quick and simple recipe for a blood pressure- friendly dish!
All you need is:
- Quick-cooking pearl barley – 1 cup
- Low-sodium vegetable broth – 2 cups
- Kidney beans (drained and rinsed ) – 1 can (15 ounces)
- Zucchini (diced) – ¾ cup
- Red bell pepper (diced) – 1 large
- Roasted almonds (slivered) – ½ cup
- Scallions (diced) – 1/3 cup
- Balsamic vinegar – 1 tablespoon
- Extra virgin olive oil – 2 tablespoons
- Salt – ¼ teaspoon
To make the dish,
- Using a medium pot, bring the broth to a boil.
- Stir in the barley and salt.
- Cover the pot and lower the heat. Simmer for 10 to 12 minutes, until the barley is tender.
- Place kidney beans, almonds, zucchini, scallions and bell pepper in a large salad bowl.
- Transfer the cooked barley to a colander and rinse with cold water.
- Put the contents in a salad bowl and add oil and vinegar. You can also add a dash of salt and pepper to taste.
- Toss all ingredients together and serve.
This delicious and filling salad will definitely become a favorite of yours!
4. Stir-Fried Barley With Vegetables And Almonds:
Everyone loves a stir-fried dish. You can enjoy one without worrying about your blood pressure with this great recipe.
You will need:
- Cooked barley – 2 cups
- Roasted almonds (slivered) – 1/3 cup
- Carrot (julienne-style sliced) – ¾ cup
- Broccoli (chopped) – ¾ cup
- Firm tofu (diced) – 1 cup
- Almond oil – 1 tablespoon
- Ginger (grated) – 1 tablespoon
- Teriyaki sauce – 2 tablespoons
To make the dish,
- Heat oil in a wok or large skillet.
- Add the veggies and ginger and sauté on medium heat until the broccoli is bright green and the carrot is soft.
- Remove and set aside.
- Next, add the barley, tofu and teriyaki sauce into the wok and warm the mixture.
- Transfer the veggies back into the wok and add the almond slivers.
- Stir the ingredients well and serve.
This is a super-healthy dish that will help control and prevent high blood pressure.
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