High blood pressure, or hypertension, plagues many in this high-stress, fast-food world. Commercials tout the ability of pills to lower blood pressure, but proper diet may reduce high blood pressure while at the same time leading the dieter to a happier, healthier lifestyle.
When most people think of “high blood pressure diet,” they think of bland meals with few redeeming qualities beyond the health factor. This need not be the case. Many recipes can help those with high blood pressure lead a healthier life without having to sacrifice good taste.
Buying ingredients listed as “low sodium” or “no sodium” helps immensely, as does cooking without adding salt. Some common culprits of high sodium are boxed or canned foods; just checking the sodium levels on some of these foods is enough to raise anyone’s blood pressure! Following the DASH diet (Dietary Approaches to Stop Hypertension) helps, as well. The basics of this plan are the basics of almost any healthy eating plan: eat a variety of foods and keep salt and sweets to a minimum. The added caveat for people with high blood pressure is that meats, in particular red meats, should be eaten in moderation. Recipes intended for people with high blood pressure often use poultry or seafood to ensure that protein and iron do not suffer as a result of trying to lower blood pressure.
Eatingwell.com has a host of wonderful recipes and includes a user rating. Popular main dish recipes include creamy gorgonzola polenta with summer squash saute, five spice chicken and orange salad and red curry with vegetables. If you’re interested in a whole lifestyle change, Sparkpeople.com is an online dieting community that yields great results and has a sister site, Babyfit.com (avoiding high blood pressure while pregnant is doubly important), intended for those who are pregnant, breastfeeding or trying to get pregnant. Recipes.sparkpeople.com lists both user and professional recipes that can be searched; this site includes a huge number of recipes that would be ideal for someone with high blood pressure.
Unfortunately, many “quick grab” foods are not good for anyone, and they tend to be particularly bad for people with high blood pressure. Boxed foods are a particular no-go. Although they can still be consumed in moderation, cooking for oneself “from scratch” is almost always a healthier way to go, particularly if one uses ingredients that are low in sodium and preservatives. Using frozen vegetables helps a great deal. A quick meal of turkey or chicken, thawed frozen vegetables and mashed potatoes is a very healthy option.
A quick search of the Internet yields countless recipes. Searching for DASH diet or hypertension diet on your favorite search engine can find exactly what you’re looking for, no matter who you are. Some of my favorites are as follows:
From dashdiet.org:
Blackened chicken with berry salad
1 teaspoon blackening spice mixture
4 ounces boneless, skinless chicken breast
1 cup romaine lettuce
1. Rub chicken breast with spice mixture, grill until internal temperature is 165°F.
2. Make the salad base with romaine lettuce strips.
3. Top with a variety of vegetables, such as grated carrots, radishes, pea pods, tomato, peas, pepper strips, red cabbage.
4. Then top with a mix of berries, including raspberries, sliced strawberries, and blueberries.
5. Slice the grilled chicken breast into strips and place on top of the salad.
6. Top with your favorite oil and vinegar or raspberry vinaigrette dressing. (Note, to keep sodium low, be sure the spice mixture is salt-free, and use dressings with low sodium).
From fitnessandfreebies.com
Chicken and Spanish Rice
1 cup onions, chopped
3/4 cup sweet green peppers
2 teaspoons vegetable oil
1 cup tomato sauce
1 teaspoon parsley, chopped
1/4 teaspoon black pepper
1-1/2 teaspoon garlic, minced
5 cups white rice, cooked in unsalted water
3-1/4 cup chicken breast, cooked (skin and bone removed), diced
1. In a large skillet saute onions and green peppers in oil for 5 minutes on medium heat.
2. Add tomato sauce and spices.
3. Heat through. A
4. Add cooked rice and chicken and heat through.
From allrecipes.com
DASH Diet Mexican Bake
· 1 1/2 cups cooked rice, preferably brown
· 1 pound skinless, boneless chicken breast, cut in bite-sized pieces
· 2 (14.5 ounce) cans no-salt-added tomatoes, diced or crushed
· 1 (15 ounce) can no-salt-added black beans, drained and rinsed
· 1 cup frozen yellow corn kernels
·(optional)
1. Preheat oven to 400 degrees.
2. Spread rice in a shallow 3-quart casserole.
3. Top with chicken. In a bowl, combine tomatoes, beans, corn, peppers, seasonings and garlic; pour over chicken.
4. Top with cheese and optional jalapeno.
5. Bake 45 minutes.
