There are many recipes to lower blood pressure. Recipes that contain fruit and vegetables are a good place to start because they contain high amounts of potassium and low amounts of sodium, which is known to lower blood pressure. So whether you’re looking for a healthy weeknight meal or a dish to bring to a potluck, our suggested recipes are sure to satisfy.
We explore more options with the food below.
Recipes that lower cholesterol and blood pressure include:
Vegetable soup is low in sodium and high in potassium. The vegetables in this soup are also a good source of fibre, which can help to regulate blood pressure. The recipe below is for 8 servings.
Black bean soup is a popular soup made with black beans as the primary ingredient. It is often served with various vegetables, such as carrots, onions, and celery, and can be either vegetarian or include meat.
Black bean soup has been shown to have a beneficial effect on blood pressure. In a study published in the “Journal of the American Dietetic Association“, black bean soup was found to significantly lower blood pressure in both hypertensive and pre-hypertensive individuals. The soup was also found to improve lipid profiles and reduce inflammation. Making black bean soup a healthy option for those looking to lower their blood pressure.
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A study published in the “British Journal of Nutrition” in 2010 found that a diet including regular servings of garden salad can lower blood pressure. The study participants, who had hypertension, ate a salad including romaine lettuce, spinach, tomatoes, cucumbers, and carrots every day for eight weeks.
At the end of the study, their systolic blood pressure (the top number in a blood pressure reading) had decreased by an average of 7.5 mmHg and their diastolic blood pressure (the bottom number) had decreased by an average of 5.2 mmHg.
Garden salads are a great way to get a variety of nutrient-rich vegetables into your diet. They are low in calories and high in fiber, vitamins, and minerals. Including a salad with every meal can help you maintain a healthy weight and lower your blood pressure.
You can also add grilled chicken or grilled salmon to the salad or eat it separately because they both help lower blood pressure. They are high in protein and low in unhealthy fats.
Other food recipes to lower blood pressure include brown rice and quinoa. Each of these recipes is low in sodium and high in nutrients, which will help to lower blood pressure.
Disclaimer: If you are concerned about your blood pressure, it is best to speak to your doctor. They can advise on the best way to manage your blood pressure and whether using diets may be beneficial.
Bean Consumption Accounts for Differences in Body Fat and Waist Circumference, June 6, 2020 – https://www.ncbi.nlm.nih.gov/articles-PMC7294352
Diet, blood pressure and hypertension, March 9, 2007 – https://www.cambridge.org/article-diet-blood-pressure-and-hypertension
25 Healthy High-Blood Pressure Dinners You Can Make, September 13, 2022 – https://www.eatingwell.com/healthy-high-blood-pressure-dinners-25-minutes
Spotlight on… high blood pressure, October 1, 2018 – https://www.bbcgoodfood.com/spotlight-high-blood-pressure
Pediatric Vital Signs Normal Ranges, May 20, 2020 – https://medicine.uiowa.edu/pediatric-vital-signs-normal-ranges