You want to eat meals that taste good. Even with high blood pressure, it’s possible.
1. Grilled Chicken with Fruit Glaze
Who wants to eat something that doesn’t taste good? No one. This recipe is low in sodium, like the Heart Association suggests, but high in flavor. Here’s what you’ll need to whip it together:
– 3/4 cup red raspberry spread
– 2 tablespoons low-sodium honey mustard
– 4 chicken breast halves
– 1.5 cups of fresh raspberries
Cooking this delicious dish is a cinch. Preheat your grill on medium high. While that’s happening, stir the spread and honey mustard together in a bowl. Spoon a quarter cup of the mixture into a different bowl and set aside. Brush both sides of the chickens with the remainder of the mixture. Grill the chicken for about nine minutes on each side. Add the fresh raspberries to the mixture. Spoon over the cooked chicken and indulge in some heart-healthy goodness!
2. Red Curry and Veggies
So, we know the key to controlling high blood pressure with food is cutting sodium. But sodium so often equals flavor, right? Not necessarily. This red curry and vegetable dish is both healthy and delicious.
For this recipe, you’re going to need a few things from the store.
– 4 tsp of canola oil
– 1/2 pound green beans
– 1 pound sweet potatoes, cut into cubes
– 14-ounce package of tofu, cut into cubes
– 14 ounce can of lite coconut milk
– 1/2 cup reduced-sodium chicken broth
– 1.5 tsp red Thai curry paste
– 2 teaspoons lime juice
Once you have your ingredients together, the cooking part is so easy. Heat two tsp of olive oil in a pan over medium heat. Add tofu and brown for about seven minutes. Put on a plate. Use the same pan and add two tsp. of olive oil. Add sweet potatoes and brown for five minutes. Add in coconut milk, curry paste, and broth. Bring to a boil and then simmer covered for four minutes or until tender. Add the pre-cooked tofu and green beans. Stir occasionally for about three minutes. Stir in the lime juice. Serve over steamed rice, if desired.
3. Salmon, Tomatoes, and Green Beans
This meal is hearty and healthy! The U.S. Department of Health and Human Services suggests keeping your fat intake down when trying to control your blood pressure. This meal will help you do just that without compromising taste! You’ll need:
– 6 clove garlic
– 1 lb. green beans
– 1 pt. grape tomatoes
– ½ c. pitted olives
– 3 anchovy fillets
– 2 tbsp. olive oil
– Pepper
– 1 skinless salmon fillet
Cooking this one is easy as one, two, three! Preheat oven to 425. Toss the garlic, beans, tomatoes, and olives with one tbsp of oil and 1/4 tsp of pepper on a baking sheet. Roast for 13 minutes. While that’s cooking, heat the remaining oil in a large pan over medium heat. Season the salmon with pepper and cook for about 5 minutes on each side. Enjoy with the vegetables!
4. Blueberry Protein Explosion
This little meal is more like a snack that will rock your world by boasting almost no fat and over 24 grams of protein! Perfect for strengthening that heart of yours! You’ll need:
– One cup of nonfat Greek yogurt
– Quarter cup of blueberries
– One scoop of plant-based protein powder
Cooking? No! Just stir the three ingredients together in a cup and enjoy one of the easiest, most deliciously healthy meals you’ve ever had!
5. Salmon with Glaze
This meal sounds good because it is good. The American Heart Association recommends you up your protein game to keep your muscles, including that heart of yours, nice and strong. This recipe is protein heavy and low in fat. You’ll need:
– 1.5 tbsp light mayonnaise
– 1.5 tbsp balsamic vinegar
– 1 tablespoon honey
– 1.5 tsp sesame seeds
– 3/4 tsp dried oregano
– 3/4 tsp olive oil
– 1 medium garlic clove, minced
– 4 skinless salmon fillets, rinsed and patted dry
To cook, begin by just preheating your oven to 375. Spray a cooking pan. Whisk your mayo and vinegar together until smooth. Add in everything else except the fish. Lay the fish in the pan and spread the mixture on the top and sides of the fillets. Bake for 20 minutes.
6. Shrimp and Broccoli
What’s better than low-fat shrimp, low-sodium rice, and nutrient-packed broccoli? How about it only taking ten minutes? You’ll need:
– 1/4 cup fat-free, less-sodium chicken broth
– 2 tablespoons rice vinegar
– 2 tablespoons low-sodium soy sauce
– 2 teaspoons cornstarch
– 1/2 teaspoon dark sesame oil
– 1/4 teaspoon crushed red pepper
– 1 tablespoon canola oil, divided
– 1 tablespoon minced peeled fresh ginger
– 1 tablespoon bottled minced garlic
– 1 pound peeled and deveined large shrimp
– 4 cups small broccoli florets
– 1 cup vertically sliced onion
Combine the broth, vinegar, soy sauce, cornstarch, sesame oil, and red pepper in a bowl with a whisk. Heat two tsp of oil in a skillet over medium-high. Stir-fry the garlic and ginger for thirty seconds. Add the shrimp to the pan for three minutes. Remove the shrimp. Add the remaining oil to the pan. Stir-fry the broccoli and onion for four minutes. Add in the shrimp and broth mixture and cook for one minute or until thick – stirring the whole time.
7. Avocado Toast
Whole grains and healthy fats are perfect for pressure control, according to the American Heart Association. For this one, you literally just need an avocado cut in half and a piece of whole grain toast. Spread that avocado on the toast and enjoy for a light, filling breakfast!
8. Stuffed Squash
This heart-healthy recipe calls for quite a few ingredients, but the outcome is totally worth it.
– Two squash
– One onion, chopped
– Six tsp olive oil
– Half cup bulgar
– Cup of water
– Eight ounces of ground beef (lean!)
– Half cup plain nonfat yogurt
You’ll start by preheating the oven to 425. Then, you’ll want to cut the squash in halves. Coat the squash with two teaspoons of olive oil. Place the squash on a baking sheet and brown it for about twenty to twenty-six minutes. While that’s cooking, go ahead and boil the bulgar and water. Reduce the heat and let it sit for about ten minutes. Then drain it. Once that’s taken care of, use the remaining olive oil in a large pan over medium heat. Brown the onion for about four minutes. Add your beef and stir for about five minutes. Stir in the bulgar for about a minute. Then add in the yogurt. Add a cup of filling into each squash half. Now, treat your stomach and heart to something yummy!
9. Oatmeal with Strawberries
Want another super easy breakfast that’s good for you? Combine a cup of reduced fat oats with a quarter cup of strawberries and call it a morning! Your heart and stomach and time-schedule will thank you!
10. Low-fat, Low-sodium Burrito Bowl
For an easy, pressure controlling meal that keeps you full for hours, you’ll need the following:
– 3 tbsp. fresh lime juice
– 2 tbsp olive oil
– ½ tsp ground cumin
– Pepper
– 2 cups cooked brown rice
– 1 can black beans
– 1 c. roughly chopped fresh cilantro
– 10 grape tomatoes
– 1 avocado
– ½ small red onion
– low-fat sour cream
– tortilla chips
Whisk the lime juice, oil, cumin, and 1/2 teaspoon each salt and pepper. Pour the rice and beans evenly among serving bowls. Top with the lettuce, cilantro, tomatoes, and avocado. Add in the red onion Serve with sour cream and tortilla chips.
11. Pressure Control Tostadas
This one takes no time at all and tastes like a trip to South America! You’ll need:
– 8 corn tortillas
– 2 tsp. canola oil
– 4 sliced tomatoes
– 1 jalapeno
– ½ small red onion
– 2 tbsp fresh lime juice
– Pepper
– ¼ c. chopped fresh cilantro
– 1 can refried beans
Preheat the oven to 425. Brush the tortillas with oil and place on baking sheets. Bake for 4 minutes, flip and bake another 4. Transfer to a wire rack to cool. Microwave refried beans for 1 minute. Toss together tomatoes, onion, lime juice, jalapeno, and pepper in a bowl. Fold in cilantro. Fill tortillas and enjoy!