Best Recipies for High Blood Pressure

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Add these 13 foods that lower blood pressure and hypertension are high in magnesium, potassium, and calcium for your ultimate high blood pressure diet.

Source: Eat These 13 Power Foods For The Ultimate High Blood Pressure Diet

Eat These 13 Power Foods For The Ultimate High Blood Pressure Diet

APRIL 15, 2014
 high blood pressure diet

Foods that heal High Blood Pressure

Ever wonder how to lower blood pressure naturally?  Sodium has always been the blood pressure bogeyman—shake most of it from your high blood pressure diet and you’ll be safe. But research now shows that it’s just as important to choose foods naturally low in sodium and high in at least two of the three power minerals: calcium, magnesium, and potassium. Add in these 13 well-balanced foods to your diet to cut your risk of stroke and heart attack nearly in half.

White beans

high blood pressure diet
White beans

One cup of white beans provides 13% of the calcium, 30% of the magnesium, and 24% of the potassium you need every day.

ingredients:

3 cups

     white beans (navy, great northern, cannellini)1 Onion, chopped2 cloves garlic, minced4 ounces chopped chiles2 teaspoon Oregano1 1/2 teaspoon Cumin1/4 teaspoon Ground Cloves1/4 teaspoon Cayenne2 quarts (8 cups) water

Directions:

Simply combine all of the ingredients in a large pot and gently simmer for 60 minutes.

Tip: You can use this comfort food in side dishes, soups, and entrées. As a meatless source of protein, it’s a great choice for vegetarians. Choose no-salt added or well-rinsed low-sodium canned white beans, or cook dried beans overnight in a slow cooker.

Pork tenderloin

high blood pressure diet
Pork tenderloin

Three ounces of pork tenderloin provide 6% of the magnesium and 15% of the potassium you need every day.

Ingredients

  1. 1 tablespoon olive oil
  2. 1 pound pork tenderloin, trimmed of all visible fat
  3. Freshly ground black pepper, to taste
  4. 2 cups chopped onion
  5. 2 cups chopped apple
  6. 1 1/2 tablespoons fresh rosemary, chopped
  7. 1 cup low-sodium chicken broth
  8. 1 1/2 tablespoons balsamic vinegar

Directions

Heat the oven to 450 F. Lightly coat a baking pan with cooking spray.

In a large skillet, heat the olive oil over high heat. Add the pork and sprinkle with black pepper. Cook until the tenderloin is browned on all sides, about 3 minutes. Remove from heat and place in the prepared baking pan. Roast the pork for about 15 minutes, or until a food thermometer indicates 165 F (medium).

Meanwhile, add the onion, apple and rosemary to the skillet. Saute over medium heat until the onions and apples are soft, about 3 to 5 minutes. Stir in the broth and vinegar. Increase the heat and boil until the sauce has reduced, about 5 minutes.

To serve, place the pork on a large platter. Slice on the diagonal and put onto 4 warmed plates. Scoop the onion-apple sauce over the top and serve immediately.

Tip: Meat lovers, rejoice! This lean cut provides plenty of meaty flavor and satisfaction without the overload of saturated fat found in fattier types of beef and pork. Cook larger tenderloins (or do several on the grill or in the oven) and store leftovers in the refrigerator or freezer for fast weeknight meals.

Fat-free plain yogurt

high blood pressure diet
Fat-free plain yogurt

One cup of fat-free plain yogurt provides 49% of the calcium, 12% of the magnesium, and 18% of the potassium you need every day.

All though there are hundreds of ways to either cook or just eat yogurt my suggestion is to add Fruit.

Tip: Cool and creamy, yogurt is a star ingredient in mineral-rich breakfasts, in sauces and salad dressings, and even in entrées. Most brands of regular yogurt tend to be a bit higher in calcium than Greek varieties. You can control the fat and nutrient content by making your own yogurt at home for your high blood pressure diet.

 Tilapia

high blood pressure diet
Tilapia

Four ounces of tilapia provides 8% of the magnesium and 8% of the potassium you need every day.

Tip: This mild white fish is available year-round in supermarkets and fish stores, fresh or as frozen fillets. You can roast it, bake it, and sauté it, flavor it with a variety of seasonings, and even top it with mineral-rich kiwi-avocado salsa. Tilapia is extremely low in environmental toxins like mercury and PCBs (polychlorinated biphenyls), and it is considered a sustainable, environmentally friendly choice. Most US-raised tilapia is grown in closed-system fish farms on plant-based diets, an approach that doesn’t threaten stocks of wild fish, according to the nonprofit Food & Water Watch.

 Kiwifruit

high blood pressure diet
Kiwifruit

One kiwifruit provides 2% of the calcium, 7% of the magnesium, and 9% of the potassium you need every day.

Tip: Kiwifruit is available year-round in supermarkets, hailing from California orchards November through May and from New Zealand June through October. (Kiwifruit was named after New Zealand’s native kiwi bird, whose brown, fuzzy coat resembles the skin of this fruit.) Ripe kiwis can be stored in the fridge or on your counter. They contain more vitamin C than a same-size serving of orange slices.

Peaches and nectarines

high blood pressure diet
Peaches and nectarines

One medium peach or nectarine provides 1% of the calcium, 3% of the magnesium, and 8% of the potassium you need every day.

Tip: Frozen unsweetened peach slices are a great alternative to fresh peaches and nectarines on a high blood pressure diet. Just defrost ahead of time or, for smoothies, simply toss in the blender.

Bananas

high blood pressure diet
Bananas

One medium banana provides 1% of the calcium, 8% of the magnesium, and 12% of the potassium you need every day.

Tip: No need to toss soft bananas when the skin turns brown. Peel, bag, and freeze for use in smoothies. (Bonus: bananas help lower stress hormones in the blood)

Kale

high blood pressure diet
Kale

One cup of kale, raw or cooked, provides 9% of the calcium, 6% of the magnesium, and 9% of the potassium you need every day.

Tip: Low in calories, kale is widely considered a superfood because it contains a big dose of cell-protecting antioxidants as well as alpha-linolenic acid, a plant-based good fat that cools inflammation. Thin, delicate baby kale leaves are a great alternative for salads.

Red bell pepper

high blood pressure diet
Red bell pepper

One cup of raw red bell pepper provides 1% of the calcium, 4% of the magnesium, and 9% of the potassium you need every day.

Tip: Red bell peppers keep in the refrigerator for up to 10 days. Store wrapped in a slightly damp paper towel so they don’t dry out. You can freeze extras to use later in cooked dishes.

Broccoli

high blood pressure diet
Broccoli

One cup of cooked broccoli provides 6% of the calcium, 8% of the magnesium, and 14% of the potassium you need every day.

Tip: This cruciferous veggie is also a famous source of cancer-fighting phytonutrients called glucosinolates. You can substitute frozen broccoli in many cooked entrées and side dishes.

Sweet potato

high blood pressure diet
Sweet potato

One medium sweet potato with the skin provides 4% of the calcium, 8% of the magnesium (7% without the skin), and 15% of the potassium (10% without the skin) you need every day.

Ingredients

  • 4 large Sweet Potatoes, scrubbed clean and sliced into fry wedges
  • 2 tsp freshly grated Lemon Zest
  • 1/3 cup Olive Oil
  • 1/3 cup chopped Cilantro (finely diced)
  • 1 small clove Garlic
  • Salt and Pepper to taste

Directions

  1. Preheat a griddle or saute pan.
  2. Combine half of the cilantro and the garlic in a food processor until well blended. Pour mixture into a Ziploc bag along with the olive oil, and then add in the sweet potatoes. Shake to fully coat.
  3. Once coated, place wedges on the griddle or pan. Cook for 3-4 minutes on each side or until desired tenderness is achieved.
  4. Remove and serve.

Tip: So sweet it could be a dessert, sweet potatoes are a great addition to smoothies. Bake several sweet potatoes at one time so you’ll have a ready supply for quick smoothies and other recipes.

Quinoa

high blood pressure diet
Quinoa

A half-cup of cooked quinoa provides 1.5% of the calcium, 15% of the magnesium, and 4.5% of the potassium you need every day.

Ingredients

1 cup quinoa
1 cup low sodium vegetable broth
1 cup water
1/4 cups fresh orange juice
2 tablespoons fresh lemon juice
2 tablespoons olive oil
1 teaspoon dijon mustard
2 teaspoons honey
1 tablespoon curry powder
2 tablespoons purple onion (minced)
1/2 cups raisins
sea salt (to taste)
1/2 cups toasted slivered almonds

Directions

  1. Bring the quinoa, vegetable broth, and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes.
  2. While the quinoa is cooking, prepare the dressing by whisking together the orange juice, lemon juice, olive oil, mustard, honey, and curry powder in a mixing bowl. Stir in the cooked quinoa, red onion, and raisins; season to taste with sea salt. Cover, and chill in the refrigerator several hours until cold.
  3. Stir in half of the toasted almonds immediately before serving. Sprinkle the remaining almonds over top to serve.

Tip: There’s a reason the United Nations declared 2013 the International Year of Quinoa. This high-protein whole grain has a mild yet nutty flavor, contains a variety of health-protecting phytonutrients along with an impressive amount of magnesium, and cooks in less than half the time it takes to make brown rice. Quinoa is gluten free, making it a great option if you’re gluten intolerant or have celiac disease. The most widely available quinoa is a golden beige color, but red and black varieties are also available and worth a try for your high blood pressure diet.

 

Avocado

high blood pressure diet
Avocado

One-half of an avocado provides 1% of the calcium, 5% of the magnesium, and 10% of the potassium you need every day.

INGREDIENTS
  • 2 large avocados
  • 1 medium vine-ripened tomato
  • ¼ cup onion, chopped
  • 1 garlic clove, chopped
  • 1 lemon or lime (your choice depending on your flavor preference)
  • 10 shakes of your favorite hot sauce (more or less depending on how hot you like it)
  • ½ capful malt or apple cider vinegar
INSTRUCTIONS
  1. Cut avocados in half, remove pit, scoop meat out, and place in a mixer.
  2. Quarter tomato, chop onion and garlic, then put them in your mixer.
  3. Cut your lemon and squeeze the juice over the vegetables in the mixer.
  4. Pour in your desired amount of hot sauce and the vinegar.
  5. Mix to desired consistency.
  6. Store unused portion in a covered container in the refrigerator with a slice of onion on top of it to keep it from turning brown.

Tip: In addition to pressure-soothing minerals and heart-healthy monounsaturated fats, avocados contain health-promoting carotenoids. Peel carefully; the dark green flesh just under an avocado’s brittle skin contains large amounts of these disease-fighting compounds.

 

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