High Blood Pressure - Healthy Recipes Please ?

Question

I have a serious problem with High Blood Pressure and would like some help in choosing something good to eat thjat I can make fairly quickly. I love to eat which is why I haven't been able to improve my diet. Any ideas?

Thank you for any help you can give.

Answer 1

You can make any recipe healthier with very simple substitutions or omissions.

Try using 100% whole grain pasta in the place of white pasta, using whole grain bread instead of white bread, or brown rice instead of white rice. Maybe introduce new types of grains into your diet - quinoa, barley, etc.

Every time you sit down for a meal, mentally divide your plate in half and pile half of it with leafy greens, steamed vegetables, or other veggies. It's packed full of vitamins and minerals, fat free, full of fiber and will make you feel full faster, and you'll stay full longer.

Hold back on sodium, that's probably the clearest link to high blood pressure.

Check food labels - salt hides in the most peculiar places. Two slices of commercial white bread have almost 30% of your daily sodium intake. Also remember that sodium content (and percentages on food labels) are measured on the max amount allowed - somewhere around 2,200 mg a day. So if something says it's 50% of your daily sodium intake, that's 50% of the absolute most you can have. Most medical associations recommend eating FAR less sodium than the max requirement, some estimate that you barely need 500-1000 mg a day.

So while that cup of Ramen might be 50% of the most you can have, it's probably already satisfied your body's basic requirements for sodium. Other sodium hideouts - canned beans, soups and veggies, dairy products, some veggies have more than others (celery has a lot of sodium).

Salt is the hardest habit for someone with high blood pressure to break, because salt isn't as much a flavor enhancer as a flavor masker. It's used in processed foods a lot because even low quality, extremely processed food can taste appealing when it has a certain amount of salt in it. I've found ways to use various spices and natural ingredients to add flavor to my food without relying on the overused, tried and true, boring salt shaker.

I used to be real bad with salt, I would even salt toast I made for breakfast. I'd make instant soup and add salt to it. Believe it or not, after you go through the process of learning to enjoy the flavor of food again without having to salt it beyond recognition, you won't even miss it. I can't even eat certain company's breads or soups because they put so much salt in it. While beforehand, I was used to a certain amount of salt in food and I could not appreciate or enjoy food without it, now I can't stand the taste of food that's salty. I've found that I prefer salt-free herb and spice mixes and pepper a lot more. An added bonus of adding hot sauce or pepper flakes into food are a supposed metabolism boost they give you. :)

Answer 2

eat garlic in early morning

Answer 3

You will find awesome recipes on: www.foodfit.com

This is an awesome website. create an account and it will give you a personal profile and recipes to fit your goals. They have several low sodium recipes available and constant updates!

Try it!

Answer 4

I'm not sure if you're vegan or even vegetarian but I recently came across a low-sodium vegan menu.  It includes recipes and meal suggestions for a week.

http://www.vrg.org/journal/vj2005issue4/...

It may be hard for you to go low-sodium, but eventually, your tastebuds will adjust and hopefully your blood pressure will lower.

Instead of caffeinated drinks, have water or juice.  Make sure you buy lots of whole foods...stay away from most packaged products.  

When looking for products in the supermarket, look for low-sodium or no salt added varieties and be careful of soups, condiments, and pickled products.

Answer 5

Fresh vegetables are extremely important. Eat lots of salad, but make a homemade dressing (like a vinaigrette) so that you can control the ingredients. Cut back on salt- don't even leave it in shakers so you won't be tempted to add it to your food. Use Mrs. Dash (a salt-free blend of spices) to flavor your food. If you are not a vegetarian, eat lean beef, lean chicken, and lean fish- if a piece of meat has visible fat, make sure you trim it. Buy a grill- either indoor or outdoor, and grill your veggies and meat together on ca bobs. Stay away from processed foods- they have ingredients that hide behind large words. Eat oatmeal with skim milk and cinnamon for breakfast, or cheerios.

Check out this website for quick and healthy meals:

http://www.lifehack.org/articles/lifehac...