Lower Blood Pressure with Diet: Delicious Meal Plans & Recipes

A healthy diet is key when it comes to lowering your blood pressure.

 

An effective diet can decrease blood pressure instead of or alongside medication. Author of The DASH Diet Action Plan (Hachette, $24.99) Marla Heller shares three delicious meal plans proven to lower blood pressure.

Southwestern Egg White Omelette

Serves 1

½ cup egg substitutes or 4 egg whites
¼ cup diced red bell pepper
1 tablespoon diced jalapeño peppers (if desired)
¼ cup diced onions

• Heat nonstick omelet pan or small skillet, over medium heat. Spray with nonstick cooking spray. Sauté peppers and onions until slightly soft.
• Pour ½ cup egg substitute or egg whites over onion and pepper mixture.
• Gently lift sides of omelet, as egg begins to set, to allow uncooked egg to slide underneath and firm up. Repeat until top of omelet is relatively set.
• Flip once. Allow to cook for a few seconds, then fold over, and slip onto plate.

Nutrition per serve: 90 calories, 13 g protein, 9 g carbohydrates, 0 g fat, 0 mg cholesterol, 2 g fiber, 232 mg sodium, 329 mg potassium.

Light Tuna Salad

Serves 2

1 170g can very low-sodium tuna
2 tablespoons low-fat mayonnaise
¼ cup diced celery
¼ cup diced red peppers
dash ground black pepper

• Mix all ingredients together.
• If you want more color and crunch, you could also add some grated carrots. A diced egg could add some more protein and additional creaminess (although it would significantly increase the cholesterol).

Nutrition per serve: 142 calories, 21 g protein, 1.5 g carbohydrate, 6 g fat, 50 mg cholesterol, 267 mg sodium, 205 mg potassium.

Pollo Alla Griglio

This is grilled chicken, pan-finished with lemon sauce, placed on top of baby greens, with roasted potatoes.

Serves 4

450g chicken breast, skinless boneless
1 tablespoon olive oil
1 garlic clove
1 cup low-sodium chicken broth
2 tablespoons lemon juice
¼ teaspoon ground black pepper
2 tablespoons butter
½ teaspoon poultry seasoning
4 medium red potatoes, quartered
1 tablespoon olive oil
nonstick cooking spray
baby greens
20 grape tomatoes

• Preheat oven to 200°C. Quarter potatoes, place in small roasting pan, drizzle with olive oil or spray with nonstick cooking spray. Roast for 30 minutes.
• Heat chicken broth over medium heat. Rub chicken breasts with cut garlic clove, and sprinkle with mixed sage and rosemary. Spray chicken with nonstick cooking spray and place on hot grill. Cook 4 minutes on each side, or until browned. Place grilled chicken on plate and cover with pot lid or aluminum foil.
• Heat 1 tablespoon olive oil in large, nonstick skillet over medium heat. Add warm chicken broth, lemon juice, ground pepper, and butter. Place grilled chicken and roasted potatoes in sauce, and heat 3 - 4 minutes, turning to coat with sauce.
• Place on top of baby greens and grape tomatoes.

Nutrition per serve: 349 calories, 30 g protein, 23 g carbohydrate, 15 g fat, 83 mg cholesterol, 152 mg sodium, 866 mg potassium.

Recipes courtesy of The DASH Diet Action Plan by Marla Heller (Hachette, $24.99).