Do you want to prevent or control high blood pressure? Managing your diet is one of the best ways to do so. As you know, a healthy diet and regular physical activity can go a long way in helping keep one’s blood pressure at a healthy level. High blood pressure can cause damage to important organs like your heart and brain (1). Therefore, it is vital to ensure that you do everything you can to prevent a spike in your blood pressure. Being smart about what you eat is crucial, so maintain a diet with a variety of nutrients and it is bound to work wonders!

Top 10 Recipes For High Blood Pressure:

Take a look at 10 of the best recipes we have compiled for you to help lower your blood pressure:

1. Portobello Caps Stuffed With Tomato And Olives:

This is a delicious dish that will help with your blood pressure. You can combine this with a healthy mixed green salad and whole-wheat couscous for a meal. This dish is full of nutrients that are super-good for you.

The ingredients you need are:

• Portobello mushroom caps – 4 (5 inches wide)
• Plum tomatoes (chopped) – 2/3 cup
• Kalamata olives (chopped) – ¼ cup
• Part-skin mozzarella cheese (shredded) – ½ cup
• Garlic (minced) – 1 teaspoon
• Fresh rosemary (finely chopped) – ½ teaspoon; or 1/8 teaspoon if dried
• Freshly ground pepper – 1/8 teaspoon
• Extra virgin olive oil – 2 teaspoons (divided to 1 teaspoon)
• Reduced sodium soy sauce – 2 teaspoons
• Lemon juice – 2 tablespoons

To make this dish, you have to follow the steps below:

1. In a small bowl, combine the tomatoes, olives, cheese, garlic, rosemary, pepper and 1 teaspoon olive oil.
2. Preheat your grill to medium.
3. Discard the mushroom stems and gills; mix the lemon juice, soy sauce and the remaining 1 teaspoon olive oil and apply the mixture on both sides of your mushroom caps.
4. Oil a grill rack and place the mushroom caps on it, stem side down. Cover and grill for about 5 minutes on each side, until soft.
5. Remove them from the grill and fill them with the tomato mixture.
6. Place them on the grill again, cover and cook for about 3 minutes or until the cheese has melted.

Easy and quick to make, this is a great recipe for those who want to bring their blood pressure levels down.

2. Cherry Almond Muffins:

Being on a high cholesterol diet does not mean that you cannot enjoy some baked goodies. Here is a great recipe for muffins that taste delicious and are good for you at the same time!

To make these muffins, you will need:

• Whole-wheat flour – 2 cups
• Sugar – 1/3 cup
• Dried cherries (chopped) – 2/3 cup
• Roasted almonds (sliced) – 1 cup
• Almond extract – ½ teaspoon
• Almond oil – ¼ cup
• Vanilla soy milk – 1 cup
• Baking powder – 3 teaspoons
• Cinnamon – 1 teaspoon
• Egg substitute – ¼ cup
• Salt – ½ teaspoon

To make the dish,

1. Preheat the oven to 400 degrees Fahrenheit.
2. Blend flour with baking powder, sugar, cinnamon and salt.
3. In another bowl, add the egg substitute, almond oil, vanilla soy milk and almond extract and stir.
4. Stir the dry ingredients into the milk mixture until they are blended.
5. Add the almonds and cherries.
6. Next, spoon into 2 ½ inch muffin pans lined with paper and place on the oven’s top rack.
7. Bake for 20 to 25 minutes.

That is it! In no time, you will have yummy muffins to munch on!

3. Almond And Barley Salad:

Salads are undoubtedly good for you and with this recipe, you can make one that tastes different from any that you have had before. Another quick and simple recipe for a blood pressure- friendly dish!

All you need is:

• Quick-cooking pearl barley – 1 cup
• Low-sodium vegetable broth – 2 cups
• Kidney beans (drained and rinsed ) – 1 can (15 ounces)
• Zucchini (diced) – ¾ cup
• Red bell pepper (diced) – 1 large
• Roasted almonds (slivered) – ½ cup
• Scallions (diced) – 1/3 cup
• Balsamic vinegar – 1 tablespoon
• Extra virgin olive oil – 2 tablespoons
• Salt – ¼ teaspoon

To make the dish,

1. Using a medium pot, bring the broth to a boil.
2. Stir in the barley and salt.
3. Cover the pot and lower the heat. Simmer for 10 to 12 minutes, until the barley is tender.
4. Place kidney beans, almonds, zucchini, scallions and bell pepper in a large salad bowl.
5. Transfer the cooked barley to a colander and rinse with cold water.
6. Put the contents in a salad bowl and add oil and vinegar. You can also add a dash of salt and pepper to taste.
7. Toss all ingredients together and serve.

This delicious and filling salad will definitely become a favorite of yours!

4. Stir-Fried Barley With Vegetables And Almonds:

Everyone loves a stir-fried dish. You can enjoy one without worrying about your blood pressure with this great recipe.

You will need:

• Cooked barley – 2 cups
• Roasted almonds (slivered) – 1/3 cup
• Carrot (julienne-style sliced) – ¾ cup
• Broccoli (chopped) – ¾ cup
• Firm tofu (diced) – 1 cup
• Almond oil – 1 tablespoon
• Ginger (grated) – 1 tablespoon
• Teriyaki sauce – 2 tablespoons

To make the dish,

1. Heat oil in a wok or large skillet.
2. Add the veggies and ginger and sauté on medium heat until the broccoli is bright green and the carrot is soft.
3. Remove and set aside.
4. Next, add the barley, tofu and teriyaki sauce into the wok and warm the mixture.
5. Transfer the veggies back into the wok and add the almond slivers.
6. Stir the ingredients well and serve.

This is a super-healthy dish that will help control and prevent high blood pressure.

5. Turkey Meatloaf:

There is nothing quite as satisfying as meatloaf. With this recipe, you do not have to spend long hours slogging to make one. This is a great dish for everyone.

You will need:

• Lean ground turkey – 1 pound
• Regular oats (dry) – ½ cup
• Whole egg – 1 (large)
• Onion (dehydrated flakes) – 1 tablespoon
• Ketchup (low-sodium) – ¼ cup

To make the dish,

1. Combine all the ingredients into a mixture and ensure that they are well-mixed.
2. Put the mixture into a loaf pan and bake at 350 degrees Fahrenheit for 25 minutes.
3. Once done, cut into slices and serve.

That is all there is to it! You have a yummy meatloaf that you can dig into in no time at all!

6. Lasagna With Zucchini:

Enjoy a cheesy delight with this awesome recipe. It is simple to make and tastes absolutely delicious. What’s more? You do not have to worry about your blood pressure!

You will need:

• Lasagna noodles (cooked in salted water) – ½ pound
• Part-skim mozzarella cheese (grated) – ¾ cup
• Fat-free cottage cheese (low-sodium) – 1 ½ cups
• Parmesan cheese (grated) – ¼ cup
• Zucchini (raw and sliced) – 1 ½ cups
• Tomato sauce (low-sodium) – 2 ½ cups
• Dried oregano – 2 teaspoons
• Dried basil – 2 teaspoons
• Chopped onion – ¼ cup
• Black pepper – 1/8 teaspoon
• Garlic – 1 clove

To make the dish,

1. Preheat oven to 350 degrees Fahrenheit.
2. Lightly spray a 9×13-inch baking dish with vegetable oil.
3. Mix 1/8 cup mozzarella cheese and 1 tablespoon parmesan cheese and set aside.
4. Next, take a medium-sized bowl and mix the remaining mozzarella and parmesan cheese with cottage cheese, and then set aside.
5. Add tomato sauce to the remaining ingredients.
6. Spread a thin layer of the sauce on the bottom of the baking dish.
7. Add a third of the lasagna noodles on top.
8. Spread half of the cheese mixture on top.
9. Now, add a layer of the zucchini. Repeat this layering process.
10. Next, add a thin coating of the sauce and top with the noodles, sauce and then the small bowl of cheese mixture which was set aside earlier.
11. Cover with aluminum foil and bake for 30 to 40 minutes.
12. Cool for 10 to 15 minutes and serve.

This beautiful lasagna is a great dish that is sure to keep you feeling full and happy!

7. Gorgonzola Polenta With Sautéed Summer Squash:

This is a super-simple dish to make that is delicious. It is one of the best recipes for people with high blood pressure.

You will need:

• Reduced-sodium chicken broth or vegetable broth – 2 cans (14 ounces each), divided
• Cornmeal – 3/4 cup
• Gorgonzola cheese (crumbled) – 2/3 cup
• Sliced zucchini – 2 (small)
• Sliced summer squash – 2 (small)
• Sliced bell pepper – 2 (small)
• Fresh basil (chopped) – ¼ cup
• Garlic (minced) – 3 tablespoons
• Freshly ground pepper – ½ teaspoon
• Extra virgin olive oil – 2 tablespoons
• Flour – 2 tablespoons
• Water – 1 cup

To make the dish,

1. In a small saucepan, combine 2 ½ cups of broth and 1 cup of water. Bring to a boil.
2. Whisk in cornmeal and pepper slowly until you get a smooth consistency.
3. Decrease the heat and cover the saucepan and let it cook, stirring occasionally. Cook for 10 to 15 minutes, until it is very thick and smooth.
4. Stir in gorgonzola and remove the saucepan from the burner.
5. Next, heat oil in a nonstick skillet on medium heat. Add garlic and cook it for 30 seconds to 1 minute, stirring constantly.
6. Stir in squash, zucchini and bell pepper and cook for about 5 minutes, until they begin to brown and soften. Stir occasionally.
7. Add the remaining 1 cup broth and bring to a boil. Stir often.
8. Reduce heat to medium low and simmer for 1 to 3 minutes, until the veggies are tender. Stir occasionally.
9. Stir in the basil and serve the sauté over the polenta.

Make it a nutritious meal by combining it with a garden salad and mouthwatering crusty garlic bread.

8. Kiwi And Banana Salad:

This is a super-healthy and refreshing salad. It will not take much of your time and is sure to be a hit with everyone at home.

You will need:

• Ripe bananas (cut into ½-inch thick slices) – 2
• Kiwis (peeled and diced) – 4
• Toasted cashews (chopped) – 2 tablespoons
• Shallot (minced) – 1 tablespoon
• Fresh mint (thinly sliced) – 2 tablespoons
• Lime juice – 2 tablespoons
• Rice vinegar – 2 teaspoons
• Canola oil – 1 tablespoon
• Honey – 1 teaspoon
• Salt – ¼ teaspoon
• A pinch of cayenne pepper

To make the salad,

1. Whisk oil, lime juice, honey, vinegar, shallot, cayenne and salt in a medium bowl.
2. Next, add kiwis, bananas and mint. Toss to coat them with the dressing.
3. Sprinkle cashews and serve.

Quick and easy! This is a great salad to give your meals extra flavor and goodness.

9. Roasted Prawns:

In addition to helping in preventing and controlling high blood pressure, this is a great recipe for controlling diabetes as well. Quick and easy, you will surely love this dish!

You will need:

• White shrimp (peeled and deveined) – 8
• Paprika – 1 tablespoon
• Cumin seeds – ¼ teaspoon
• Coriander – 1 tablespoon
• Chili powder – ¼ teaspoon
• Garlic powder – 1 teaspoon
• Oregano – 1 teaspoon
• Black peppercorns (ground) – ¼ teaspoon
• Low-sodium soy sauce – 2 teaspoons

To make the dish,

1. Toast and grind all the spices.
2. Mix the prawns, spices and soy sauce together. Let it sit for 30 minutes.
3. Lay out on pans and bake in the oven at 450 degrees Fahrenheit for 6 minutes.
4. Serve and enjoy.

This is a simple yet delicious and healthy recipe that you should make a part of your regular diet.

10. Roasted Halibut With Orange And Banana Relish:

Fish is a rich source of many essential nutrients including omega-3 fatty acids. Here is a great recipe with halibut, a white-fleshed and mild fish that tastes amazing, with a fruity relish.

You will need:

• Halibut – 1 pound
• Ground coriander – ½ teaspoon
• Kosher salt – ¼ teaspoon

For the relish:

• Ripe bananas (diced) – 2
• Oranges (peeled, segmented and chopped) – 2
• Orange zest (freshly grated) – ½ teaspoon
• Fresh cilantro (chopped) – ¼ cup
• Lime juice – 2 tablespoons
• Ground coriander – ½ teaspoon
• Kosher salt – ¼ teaspoon

To make the dish,

For The Fish:

1. Preheat the oven to 450 degrees Fahrenheit. Coat a baking sheet with cooking spray.
2. Cut the fish into 4 portions.
3. Mix coriander and salt in a small bowl and sprinkle on both sides of the fish.
4. Place the fish on the prepared baking sheet.
5. Bake the fish for 8 to 12 minutes, until it is juicy and almost flaking. Cooking time will depend on the thickness of the fish.

For The Relish:

1. Stir the bananas, oranges, zest, lime juice, cilantro, coriander and salt in a medium bowl.
2. Spoon the relish over the roasted fish and serve.

For this dish, you can also use cod or other fish with white flesh.

Eating a healthy, nutritious diet is important when you have high blood pressure. What you eat can help you control it, and prevent it as well. High blood pressure recipes are simple and do not take hours to make. With the recipes above, you can have a great meal that is good for you in more ways than one!

The post 10 Quick And Easy Recipes For High Blood Pressure appeared first on STYLECRAZE.

by Maanasi Radhakrishnan via STYLECRAZE