Healthy Recipes for People with High Blood Pressure

One simply cannot think of reducing high blood pressure without making some extra efforts. These extra efforts, most often, include exercise as well as a healthy diet. People with high blood pressure often complain about not getting enough variety in food, which they used to enjoy before. Only a handful of people know that there are some great recipes for people with high blood pressure or hypertension. These recipes have low sodium and cholesterol counts but high fiber count. Here are some healthy recipes for people with high blood pressure.

Lasagna Rolls

Ingredients

• 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 chopped spinach
• 2 tablespoons chopped kalamata olives
• ¼ teaspoon salt
• ¼ teaspoon crushed red pepper
• 1 25-ounce jar marinara sauce (lower sodium content)
• ½ cup shredded part-skim mozzarella cheese

Instructions

1. Boil water in a large pot and cook noodles until tender. Drain, rinse and return the noodles to the pot and store in cold water.
2. Heat oil in a large frying pan over medium heat. Add garlic and stir until redolent, for about 20 seconds.
3. Drain, rinse, and crumble tofu. Add tofu and spinach, and cook till spinach wilts, for about 3-4 minutes.
4. Transfer the mixture into a bowl and stir in parmesan cheese, olives, crushed pepper, salt, and 2/3 cup marinara sauce.
5. Clean the pan and put the remaining marinara sauce in it. Now make lasagna rolls by placing noodles on a work surface. Spread ¼ cup tofu filling along. Roll up, placing it seam-side down in the pan.
6. Repeat the procedure for other rolls until all the noodles get over.
7. If there's any leftover marinara sauce, spread it over the rolls.
8. Place the rolls on a pan, cover them and put on high heat. Let it come to a simmer.
9. Reduce the heat to medium, and simmer for 3-4 minutes.
10. Spread mozzarella over rolls and cook until the cheese melts. The dish is now ready to be served.

Banana Kiwi Salad

Ingredients

• 2 tablespoons lime juice
• 1 tablespoon minced shallot
• 1 tablespoon canola oil
• 2 teaspoons rice vinegar
• 1 teaspoon honey
• Pinch of cayenne pepper for taste
• ¼ teaspoon salt
• 4 kiwis, peeled and diced
• 2 tablespoons thinly sliced fresh mint
• 2 bananas
• ½ cup diced red bell pepper
• 2 tablespoons chopped cashews

Instructions

1. Whisk lime juice, shallot, oil, vinegar, honey, salt, and cayenne in a bowl.
2. To the mixture, add kiwis, ½-inch-thick diagonally cut bananas slices, bell pepper, and mint. Toss the mixture.
3. Spread cashews over the mixture and serve the healthy preparation.

Scallion Rice

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

Ingredients

• 4 ½ cups cooked rice in unsalted water
• 1 ½ teaspoon bouillon granules (unsalted)
• ¼ cup chopped scallions (green onions)

Instructions

1. Combine cooked rice with scallions and bouillon granules and mix properly.
2. Measure cup portions and serve.

Grilled Peach Sundaes

Who said people with high blood pressure cannot enjoy ice-creams and desserts? Here is a mouth-watering healthy recipe for high blood pressure people.

Ingredients

• 2 halved and pitted peaches
• 2 scoops non-fat vanilla frozen yogurt
• 1 teaspoon canola oil
• 1 tablespoon toasted unsweetened coconut

Instructions

1. Pre-heat the grill to high.
2. Spread oil inside halves of peaches, and grill until tender.
3. Put the halves into two bowls and top them with a scoop of frozen yogurt and coconut. The yummy dessert is ready to be served.

These were a few healthy recipes for people with high blood pressure. One common characteristics of all recipes for people with hypertension is that they contain high amount of fiber and no calories, sodium, cholesterol, or saturated fat. With these recipes, a person with high blood pressure no longer needs to devoid himself of delicacies. Try the above recipes and enjoy the delight they bring.