Hypertension, or high blood pressure, is something that affects over 65 million American adults. While the stress from daily life plays a role, an even bigger role in high blood pressure is a poor diet. A diet rich in fast, fried, and processed food can bring on a range of health problems including hypertension.
At the end of the day, your diet is something you can control! By changing up your diet to include more whole fruits and vegetables, lean meats, low-fat dairy, and whole grains, you can lower your blood pressure and improve other areas of health. To jump-start your journey, here are 3 recipes for healthy blood pressure for a healthy day’s worth of food!
Breakfast – Greek Yogurt Parfait with Seeds and Fruit
Start the day off right with a breakfast that will fill you up without being heavy. This Greek Yogurt Parfait with Seeds and Fruit combines nonfat Greek yogurt, healthy seeds, and fresh fruit for a not-too-sweet parfait that you will look forward to in the morning.
Nonfat Greek yogurt is one of the healthiest foods for people with hypertension. A 2012 study found a link between regularly eating nonfat yogurt and lower blood pressure. Participants who regularly ate nonfat yogurt were 31% less likely to develop hypertension over 14 years. It was found that a healthy diet coupled with regular exercise is the best way to reduce blood pressure.
Seeds are also a heart-healthy ingredient. Some seeds that can help reduce hypertension are flax, chia, hemp, sunflower, poppy, and pumpkin seeds. Keeping seeds in the pantry is great because you can add seeds to soups, stews, smoothies, baked goods, and many other dishes for a crunchy nutritional boost.
Fruit is the final ingredient for this healthy breakfast. All whole, natural fruits are a great addition to your diet. Some blood pressure medications limit the consmption of some fruits, such as grapefruit, so talk to your doctor about your personalized hypertension diet.
This recipe, in particular, uses blueberries, bananas, and apples. All three fruits contain fiber, antioxidants, and vitamins that your body needs to work at its full potential. Plus, these fruits are all sweet on their own so you will not need to add extra refined sugars!
Greek Yogurt Parfait with Seeds and Fruit – The Recipe
Serves 1
Ingredients:
- 1 cup nonfat plain Greek yogurt
- ½ cup fresh blueberries
- 1 banana, sliced
- 1 small apple, diced
- 1 teaspoon chia seeds
- 1 tablespoon pumpkin seeds
- 1 tablespoon sunflower seeds
- 1 tablespoon raw honey (optional)
Instructions:
- Add the plain Greek yogurt to a bowl.
- Slice and arrange your fruit and place it on top of the yogurt.
- Sprinkle the seeds over the top of the fruit.
- Finish with an optional drizzle of honey before serving.
Lunch – Open-Faced Avocado Chicken Salad Sandwich
Most people want a satisfying lunch without feeling like they need a nap afterward. This Open-Faced Avocado Chicken Salad is perfect for bringing to work or making at home, and it won’t make you feel tired! Healthy ingredients provide tons of energy and nutrients to get you through until dinnertime.
The bottom half of the sandwich is held together with 100% whole wheat bread. It is really important to find bread at the store that clearly states 100% whole wheat. Also, take a look at the ingredient list to ensure there is no added sugar or syrups in the bread.
Unprocessed whole grains are so great for heart health. Whole grains have been found to lower both triglycerides and LDL “bad” cholesterol, both of which contribute to heart disease. They also may reduce your chance of developing high blood pressure when consumed regularly. Again, be sure to find bread made from 100% whole grains.
Healthy fats are always a welcome addition to a diet for hypertension. Instead of fueling your body with unhealthy saturated fats found in fast food, eat healthy fats such as avocado, salmon, and dark leafy greens. The body needs healthy fats but it does not produce them on its own. A diet rich in healthy omega-3 fatty acids fights inflammation and keeps your body optimally healthy.
Lastly, lean protein is imperative for a healthy diet. This chicken salad uses freshly cooked chicken breast for a healthy dose of protein with little fat. Chicken, turkey, and fish are all permitted on a diet for hypertension.
Open-Faced Avocado Chicken Salad – The Recipe
Serves 4
Ingredients:
- 1 avocado, cubed and lightly mashed
- 1 cup nonfat plain yogurt
- 1 tablespoon lemon juice
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ sweet onion, diced small
- 1 celery stalk, diced
- 2 cups cooked chicken breast, diced
- 2 tablespoons freshly chopped parsley
- 4 slices 100% whole wheat bread, toasted
Instructions:
- In a medium-sized bowl, add the avocado and yogurt. Mix to combine well.
- Add the lemon juice, salt, pepper, garlic powder, onion, and celery to the bowl. Mix well so the vegetables and seasonings are homogenous.
- Finally, fold in the chicken breast carefully so it does not break up in the bowl.
- Toast your whole wheat bread. Top with ¼ of the chicken salad. Sprinkle on fresh parsley at the end and serve.
Dinner – Baked Salmon with Green Beans
After a day of healthy eating, you deserve a hearty meal with protein and healthy fats to drift you off into a relaxing evening. That is exactly where this Baked Salmon with Green Beans comes in. This is a one-pan dish and everything happens in the oven. Almost no effort is required!
Salmon is one of the greatest superfoods on earth. It contains high amounts of omega-3 fatty acids, fighting free radicals in the body and lowering inflammation. Inflammation in the body can lead to a range of diseases from heart disease to stroke. This salmon is baked with little fat or oil so its health benefits stay optimal.
The sidekick in this dish is green beans, which are high in antioxidants and vitamins A and C. Green beans are also full of fiber. A healthy gut usually means a healthy body. Almost all beans and legumes are heart-healthy foods that should be a regular part of any diet.
Baked Salmon with Green Beans – The Recipe
Serves 4
Ingredients:
- 16 oz. salmon fillet, skin removed and cut into fourths
- 1 teaspoon salt
- ½ teaspoon cracked black pepper
- 2 tablespoons whole-grain mustard
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 pound trimmed fresh green beans
Instructions:
- Pat your salmon dry and place on a sheet pan with sides. Season with salt and pepper. Preheat the oven to 350°F.
- In a small bowl, combine the whole grain mustard, olive oil, and garlic powder. Mix well and set it aside.
- Add the green beans to the pan with the salmon. Pour the sauce over the salmon and green beans and toss with your fingers.
- Bake for 20-25 minutes until the salmon is completely cooked through and the green beans are tender-crisp.
- Serve warm.
Conclusion
A day’s worth of healthy meals is an excellent way to healthily lower your blood pressure. All of these meals have the antioxidants and nutrients you need to get your hypertension under control. These 3 recipes for healthy blood pressure are some of the best foods for your heart. Add these Dash Diet recipes to your weekly routine and look forward to a happier, healthier you!
