Food & Diet

3 Recipes to Lower Your Blood Pressure

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Dealing with high blood pressure can be difficult without medications, but a proper diet and regular physical activity can help you maintain your pressure healthy. Your nutrition should include more foods that are rich in potassium, such as fruits, low-fat dairy and vegetables. Healthy fats found in fish and lean meats are also a good choice, but you should avoid putting too much salt or adding fat to your meals.

Controlling your weight goes a long way in helping you control your blood pressure, so try to lose weight if you have excess fat, or maintain your current weight if it is just right. When it comes to alcohol, you can have it but in moderate amounts and only occasionally, as excessive consumption can also raise your blood pressure.

Here are the recipes for some great dishes that, besides satisfying your hunger and taste buds, will also help you control your blood pressure. Remember to keep the sodium levels below 480 mg, as excess salt also raises blood pressure.

1. Chicken, Charred Tomato and Broccoli Salad

This recipe is enough for 6 servings, and you will only need one hour to prepare the meal.

Put one and a half pounds of skinless chicken breasts into a skilled and cover it with water. Cook it on high for a couple of minutes and when the chicken is no longer pink in the middle lower the temperature, then cook it for up to 12 minutes like that. When the chicken is cooked chop it into bite size pieces.

Boil 4 cups of broccoli florets for up to five minutes and when they are done rinse them with cold water. While the broccoli is cooking, cut one and a half pounds of tomatoes and squeeze their juice. Then put the sides of the tomatoes in a skillet, cover them with 1 teaspoon of olive oil and cook until they are soft (up to 5 minutes). Then add another teaspoon of olive oil and cook until the skin is charred (around 2 minutes).


Put the tomatoes into a fry plate and put 3 tablespoons of olive oil inside and heat it on medium. Then add salt, pepper and chili powder and mix until the mass is homogenous (around 45 seconds). Then add ¼ cup of lemon juice and mix everything away from the heat.

Combine everything in a bowl and it’s ready to serve.

2. Lemony Lentil Salad with Salmon

This is a quick meal that will only take you half an hour to prepare 6 servings.

Whisk 1/3 cup of lemon juice with 1/3 cup of chopped fresh dill, 2 teaspoons of Dijon mustard, ¼ teaspoon of salt and some freshly ground pepper. Then slowly add 1/3 cup of extra-virgin olive oil and mix everything.

Add 1 cleaned and diced bell pepper, 1 cup of diced cucumber, ½ cup of thinly chopped red onion and 30 ounces of lentils (from a can, rinsed). Then add 2 cans of seven ounces of salmon (drained and flaked) and mix it all together.

This is a simple and delicious meal that won’t raise your blood pressure.

3. Tomato and Olive-Stuffed Portobello Caps

This easy but delicious meal can be ready in 40 minutes, and you have a dinner or lunch for 4 persons.

In a small bowl, mix in 2/3 cup of chopped plum tomatoes, ½ cup of shredded part-skim mozzarella cheese, ¼ cup of Kalamata olives, 1 teaspoon of minced garlic, 1 teaspoon of extra-virgin olive oil, ½ teaspoon of thinly chopped fresh rosemary and 1/8 teaspoon of freshly ground pepper.

Heat the grill to medium. Clean the mushrooms (remove the stems and undersides of the caps) and add them into a mixture of 1 teaspoon of olive oil, 2 tablespoons of lemon juice and 2 teaspoons of soy sauce (reduced sodium). Mix it all well and brush it over the slices of caps.

Put some oil on the grill rack so nothing would stick, and then put the caps on it with stems facing down. Grill them until they become soft (around 5 minutes on each side). When they are soft, take them off the grill and fill them with the mixture you prepared. Place them back onto the grill and cook for around 3 minutes (until the cheese melts).

A delicious meal you can serve at lunch time for you and your family, but also when you have friends over.