3 Recipes for Blood Pressure Management


High blood pressure is a serious condition that affects nearly 1 in 3 adults in America. Although there is no magic cure, a healthy diet and lifestyle can certainly help. By eating right and exercising, you can reduce your blood pressure and slash your risk for heart disease and stroke. Here are three high blood pressure diet recipes that are delicious and easy to make!

Breakfast: Berry-Almond Smoothie Bowl

Ingredients:

  • ⅔ cup frozen raspberries
  • ½ cup frozen sliced banana
  • ½ cup plain unsweetened almond milk
  • ⅛ teaspoon ground cardamom
  • ⅛ teaspoon vanilla extract
  • ¼ cup blueberries
  • 1 tablespoon unsweetened coconut flakes
  • 5 tablespoons sliced almonds, divided
  • ¼ teaspoon ground cinnamon

Directions:

  1. Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom, and vanilla in a blender until very smooth.
  2. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons of almonds, and coconut.

Click here to see the nutrition facts.

Lunch: Tuna Pasta Salad

Ingredients:

  • 6 ounces dried rotini (whole-wheat preferred)
  • 6 ounces grape tomatoes
  • 1/2 small cucumber
  • 1/2 medium red bell pepper
  • 2 to 2 1/2 ounces sweet onion 
  • 2 tablespoons fresh cilantro
  • 2 6-ounce cans low sodium chunk white albacore tuna
  • 1/4 cup light balsamic vinegar dressing
  • 1/4 cup light mayonnaise

Directions:

  1. Prepare the pasta using the package directions, omitting the salt and oil. Drain and rinse with cold water. Transfer to a large bowl.
  2. Meanwhile, chop the tomatoes, cucumber, bell pepper, onion, and cilantro. Drain the tuna. Add tuna, along with the dressing and mayonnaise, to the cooked pasta. Stir gently to coat. Serve immediately or refrigerate for up to 24 hours.

Click here to see the nutrition facts.

Dinner: Spinach, Asian Pear & Chicken Salad

Ingredients:

  • 1 pound boneless, skinless chicken breast, trimmed
  • 4 bay leaves
  • 5 tablespoons toasted sesame oil
  • 3 tablespoons rice vinegar
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon Chinese hot mustard
  • ¾ teaspoon salt, divided
  • 12 cups chopped stemmed mature spinach
  • 1 large Asian pear, thinly sliced
  • 1 medium cucumber, thinly sliced
  • 1 cup thinly sliced radishes
  • 2 tablespoons toasted sesame seeds

Directions:

  1. Place chicken and bay leaves in a medium saucepan, add water to cover and bring to a boil. Cover, reduce heat to a gentle simmer and cook until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes. Let the chicken cool in its poaching liquid for 15 minutes.
  2. Meanwhile, whisk oil, vinegar, ginger, mustard, and ½ teaspoon salt in a small bowl. Combine spinach, pear, cucumber, and radishes in a large bowl.
  3. Transfer the chicken to a clean cutting board and shred into bite-size pieces. Season with the remaining ¼ teaspoon salt. Add to the salad, drizzle with the dressing and toss to coat. Sprinkle with sesame seeds.

Click here to see the nutrition facts.

Want more recipes? Check out our diabetic-friendly meals post!

Posted May 03, 2018 by rocky