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Healthy Recipes for People with High Blood Pressure

Healthy Recipes for People with High Blood Pressure

High blood pressure is a health concern that calls for a drastic change in one's diet. Here's how you can alter your eating ways while still enjoying your favorite foods.
Sourabh Gupta
High and even low blood pressure for that matter, is a dangerous medical situation for those who suffer from either. For those diagnosed with high blood pressure, it is vital that you take steps to lower it before it affects your overall health. Acting sooner will ensure that you live a long, healthy life while giving your heart a well-deserved break.

While the causes are plenty, the main culprits in today's world are - smoking, excess salt in one's diet, obesity, lack of physical activity, stress, overweight issues, genetics, and excess alcohol consumption.
Delicious, Simple Recipes
1. Lasagna Rolls

  • 12 whole wheat lasagna noodles
  • 3 minced garlic cloves
  • 1 tablespoon extra-virgin olive oil
  • One 14-ounce water packed tofu
  • ½ cup shredded Parmesan cheese
  • 3 cups of chopped spinach
  • 2 tablespoons of chopped pitted kalamata olives (or any seedless variety)
  • ¼ teaspoon of salt
  • ¼ teaspoon of crushed red pepper
  • 1 packet of tomato puree (fresh)
  • 1 tablespoon of non-fat, unsalted butter
  1. Boil water in a large pot and cook lasagna sheets until tender. Drain and rinse the lasagna noodles, soaking them thereafter in cold water.
  2. Heat oil in a large frying pan over medium heat. Add the crushed garlic and stir until redolent, for about 20 seconds.
  3. Drain, rinse, and crumble tofu. Add tofu and spinach, cook till spinach wilts, for about 3-4 minutes.
  4. Transfer the mixture into a bowl and stir in Parmesan cheese, olives, crushed pepper, two pinches of salt, and three tablespoons of tomato puree.
  5. Clean the pan and put the remaining tomato sauce in it. Now make lasagna rolls by placing noodles on a work surface. Spread a ¼ cup of tofu filling on each noodle surface - don't over-stuff them. Roll up gently, placing it seam-side down in the pan.
  6. Repeat the procedure for other rolls until all the noodles are used.
  7. If there's any leftover tomato puree, spread it over the rolls.
  8. Cover them and let them cook for about 2 minutes on high.
  9. Reduce the heat to medium for about a minute before letting them simmer for 3-4 minutes off the heat.
  10. Add butter to the top of the rolls before serving.

2. Banana Kiwi Salad

  • 2 tablespoons of lime juice
  • 1 tablespoon of canola oil
  • 2 teaspoons of rice vinegar
  • 1 teaspoon of honey
  • ¼ teaspoon of salt
  • 4 kiwis, peeled and diced
  • 2 tablespoons thinly sliced fresh mint
  • 1 chopped banana
  • ½ cup diced red bell pepper
  • 2 tablespoons of chopped walnuts
  1. Whisk lime juice, oil, vinegar, honey, and salt in a bowl.
  2. To the mixture, add kiwis and chopped banana, bell pepper, and mint. Toss the mixture.
  3. Shower with chopped walnuts before enjoying this fresh salad.

3. Scallion Rice

This is a DASH (Dietary Approaches to Stop Hypertension) recipe. This is one of the few recipes containing ingredients that help regulate blood pressure.

  • 4 ½ cups cooked rice in unsalted water
  • 1½ teaspoon of bouillon granules (unsalted)
  • ¼ cup chopped scallions (green onions)
  1. Combine cooked rice with scallions and bouillon granules and mix properly.
  2. Add a touch of salt (no more than a ¼ teaspoon per serving).
  3. Measure cup portions and serve.

4. Grilled Peach Sundae

Who said people with high blood pressure cannot enjoy dessert? Here is a mouth-watering recipe that's healthy too!

  • 2 halved of a pitted peach
  • 1 scoop of non-fat vanilla frozen yogurt
  • 1 teaspoon of canola oil
  • 1 tablespoon of toasted unsweetened coconut
  1. You can use a grilling pan if you don't have a grill.
  2. Spread oil on the peach's surface, and grill until tender.
  3. Put the halves into two bowls and top them with a scoop of frozen yogurt and toasted coconut.

5. Barley Salad with Red Kidney Beans

  • ½ a cup of barley
  • ¼ cup of red kidney beans (boiled, rinsed, drained)
  • 1 small boiled potato (with skin)
  • 1 medium-sized beet
  • ½ cup of spinach
  • 1 tablespoon of olive oil
  • ¼ teaspoon of salt
  • ½ cup of diced tomato
  • ½ cup diced avocado
  • 1 tablespoon of lime juice
  • 1 cup carrot juice
  1. Using a wide-brimmed saucepan, drop into this your barley, carrot juice, diced potato, tomato, and salt.
  2. Cook on medium flame for 15 minutes until barley is tender. Let is simmer once the mix starts to boil, letting it cook further until done.
  3. Transfer the pan's contents to a bowl and add to this the olive oil, avocado, beet, and lime juice.
  4. Mix well, and then pop it in the refrigerator. You can also eat it while it is nice and hot, or wait for it to reach room temperature.

It is important to incorporate a lot of fiber into one's diet sans saturated fat, excess sugar and sodium (salt, fried and processed foods). Eating your favorite foods is completely allowed except that it must be done in moderation, with options ranging more on the healthier side of the scale.