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Healthy recipes for blood pressure

chicken charred tomato and broccli salad

A food without salt lost its taste. No one likes to eat food without salt. But when you are suffering from blood pressure, it is necessary for you to skip salt from your meal or if you can’t skip at least use in little amount. There are many foods that are not only healthy for blood pressure but also delicious in taste and today I tell the recipes of these dishes.

You won’t miss the salt when you taste these dishes. Healthy recipes for breakfast, lunch, dinner, snacks, dessert, and drinks. Have a look:

Breakfast

Start your day with a breakfast filled with nutrients who known to helpful for blood pressure. Getting enough potassium, it lowers your blood pressure and prevents sodium. Calcium and magnesium are also must for your diet because calcium low your blood pressure and magnesium regulate it.

1. Scrambled egg white

Ingredients

  • Egg: 1
  • Toast: 2
  • Oil: 2 teaspoon

scrembled egg

Method

Add oil in the pan. Beat egg and put it in a pan. Heat it for 10 to 15 second and scrambled it. Take off the stove when it became done. Eat it with slightly toasted bread.

2. Sweet porridge

Ingredients

  • Buckwheat: 1 cup
  • Milk: ¼ cup (fat-free)
  • Maple syrup: 2 teaspoon
  • Nuts: 2 tablespoon

sweet porridge

Method

Mix buckwheat in hot milk. Add nuts. Topped with maple syrup.


Lunch

Making dieting change is essential to lower your blood pressure and improve your health. If you don’t do it, it may damage your ears, arteries, heart, and kidney. Packing certain nutrients in your lunch, like potassium, fiber, right fats and ditch sodium. In this way, you can start down the path toward lower blood pressure.

1. Pasta with spinach

Ingredients

  • Pasta: 1 cup
  • Spinach: ½ cup
  • Chicken: ½ cup (boneless, shredded)
  • Black olives: 5
  • Salt: ½ teaspoon
  • Black pepper: to taste
  • Olive oil: 2 tablespoon

pasta with spanich

Method

Boil pasta, spinach, and chicken. Mix pasta, spinach, chicken and olives with oil. Add a pinch of salt and black pepper.

2. Grilled chicken breast

Ingredients

  • Chicken breast: 1
  • Soy sauce: 2 tablespoon
  • Beans: ½ cup (boil)
  • Black pepper: to taste
  • Oil: 1 tablespoon

grilled chicken breast

Method

Marinate breast with soy sauce and pepper. Leave for 10 minutes. Bake in preheated oven and pour oil on it. Eat with boil beans or any other boil vegetable.


Dinner

Your midnight snacking could be harming. Experts say that if you eat late at night it may trigger the release of a hormone that raises your blood pressure. It is the alarming situation for heart attacks and stroke. If you eat after 7 pm then keep it light and healthy.

1. Roasted sweet potato

Ingredients

  • Sweet potato: 1 medium (cut in cubes)
  • Bell pepper: ½ (cut in cubes)
  • Jalapeno: ½ (minced)
  • Garlic: 1 clove (minced)
  • Onion: ½ (chopped)
  • Lemon juice: 1 ½ tablespoon
  • Black beans: 1 cup (boil)

roasted sweet potato

Method

Put sweet potato, jalapenos, bell peppers, jalapeno, and garlic in the preheated oven. Toss with olive oil. When it done add onion, black beans, and lemon.

2. Red curry with vegetables

Ingredients

  • Red Thai curry paste: 2 teaspoon
  • Brown juice: ½ tablespoon
  • Lime juice: 3 tablespoon
  • Salt: ½ teaspoon
  • Green beans: ½ cup (boil)
  • Canola oil: 2 tablespoon
  • Broccoli: ½ cup
  • Sweet potato: ½ cup (boil)
  • Vegetable broth: 1 cup

red curry with vegetable

Method

Heat 2 teaspoons of oil and add all things in it according to sequence. Mix well and leave it until curry start boiling. Turn the stoke off and serve with boil rice.


Snacks

Snacking is not bad if you keep it healthy and do it in moderation. Whole grains, low-fat dairy products, nuts, seeds, fruits, and vegetable are all proven major players to lower your blood pressure. Healthy, good for your snacks are a part of a healthy life and helps you to live healthily.

1. Hand full nuts

Walnut, almond, pistachios, hazelnuts

2. Vegetables

Leafy greens, berries, beets


Desserts

If you love dessert but are afraid of negative health result then there are also some healthy desserts which amuse you and keep you healthy as well. Chocolates that made up of cocoa have the positive effect on the human body. Dessert regulates your blood pressure and even lowers it.

1. Double apple crumble

Ingredients

  • Apple: 1 (sliced, peeled)
  • Flour: ¼ cup
  • Oats: ¼ cup
  • Brown sugar: ¼ cup
  • Cinnamon: 1 teaspoon
  • Butter: 2 tablespoon
  • Cooking spray

double apple crumble

Method

Combine apple and butter. Arrange in the baking dish coated with cooking spray. Combine flour, oats, sugar, cinnamon in a bowl. Mix it by using the blender with butter. Sprinkle mixture over apple and bake till it becomes golden brown.

2. Strawberry Oats Pudding

Ingredients

  • Strawberries: 2 cups (cut in cubes)
  • Quick Rolled Oats: ½ cup
  • Almonds: ½ cup
  • Milk: 1 liter

strawberry oat pudding

Method

Combine strawberries and quick rolled oats in lukewarm milk. Mix well. Add Almond in it. Chilled well in the refrigerator. Serve with strawberry syrup.


Salad

Salads are the best option for blood pressure patient. Add olive oil and it will give you a healthy salad and life. Salads provide a low calories way to enrich your diet with potassium and fiber. Do add salad in your diet if you don’t from any disease.

1. Chicken Charred tomato broccoli salad

Ingredients

  • Chicken: 2 cups (boneless, shredded, boil with salt and black pepper)
  • Broccoli: 4 cups (boil)
  • Tomatoes: 1 cup
  • Salt: 1 teaspoon
  • Chili powder: ½ teaspoon
  • Lemon juice: 5 tablespoon

chicken charred tomato and broccli salad

Method

Mix chicken, broccoli, tomatoes and toss well. Add salt, chili powder and lime juice in it. Mix well.

2. Three Beans Salad

Ingredients

  • Red kidney beans: 1 cup (boiled)
  • White chickpeas: 1 cup (boiled)
  • White kidney beans: 1 cup (boiled)
  • Onion: ¼ cup (finely chopped)
  • Tomato: ¼ cup (finely chopped)
  • Basil leaves: 2tsp (grated)
  • Garlic: 2 tsp (grated)
  • Lemon juice: 2 tablespoon
  • Salt: to taste
  • Black pepper: to taste

three bean salad

Method

Combine red kidney beans, white chickpeas and white kidney beans in a bowl. Add onion and tomato and mix well. Take another bowl mix lemon juice, salt, black paper, garlic and basil leave in it. Spread this seasoning on beans and toss beans in this seasoning. Serve with plain crackers.


Drinks

If you want to reduce your blood pressure then think beyond squashes, fat, and calories. Add vegetables and fruit natural juices in your diet. You can also make a milkshake from fresh fruits.

1. Pomegranate Valentina

Ingredients

  • Pomegranate Juice: 2 cups
  • Grapefruit juice: 1 cup
  • Salt: to taste
  • White pepper: to taste
  • Mint: 1 teaspoon (ground)

pomegranate valanitini

Method

Blend pomegranate juice, grapefruit juice, salt, white pepper and mint in a blender with ice. Blend well. Serve chilled.

2. Strawberry milkshake with basil

Ingredients

  • Strawberries: 1 cup
  • Sugar: 2 tablespoon
  • Milk: 1 cup
  • Greek yogurt: ¼ cup (plain)
  • Vanilla extract: 1 drop
  • Basil leaf: for garnishing

Method

Combine sliced strawberries and 2 teaspoons of sugar and freeze it for at least 1 hour.
Once frozen, combine frozen strawberries with all the other ingredients and blend it. Blend well and garnish with basil leaves.

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