Recipes and Blood Pressure

Last reviewed: 15 Apr 2022

Medically Reviewed By: Dr Jay Shah

Knowledge base / Diet Recipes and Blood Pressure

Recipes to lower Blood Pressure

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.

Easy recipes lower blood pressure

Recipes that lower cholesterol and blood pressure include:

• Vegetable soup

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.

Ingredients:

  • 1 tablespoon olive oil, 1 large chopped onion, 3 minced garlic cloves, 1chopped red bell pepper, 1 teaspoon of dried oregano, 4 cups chicken or vegetable broth, 1 can (14.5 ounces) of diced tomatoes, 1 can (15 ounces) kidney beans, 1 can (15 ounces) black beans, rinsed and drained, 1 can (15 ounces) garbanzo beans, 1 can (15 ounces) white beans, 1/2 teaspoon salt , 1/4 teaspoon black pepper, 1 cup frozen corn, 1/2 cup chopped fresh parsley and 1/2 cup of chopped fresh cilantro

Instructions:

  1. In a large pot, heat the oil over medium heat. Add the onion, garlic, and bell pepper. Cook until the vegetables are tender, about 5 minutes.
  2. Stir in the oregano and broth. Add the tomatoes with their juice, kidney beans, black beans, garbanzo beans, white beans, salt, and black pepper. Bring to a simmer.
  3. Stir in the corn, parsley, cilantro, and lemon juice. Cook until the vegetables are tender, about 5 minutes.
  4. Serve hot. 

• Spicy black bean soup

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.

Ingredients:

  • 1 tablespoon olive oil, 1 large onion diced,  3 cloves garlic, minced 1 red bell pepper, diced 1 teaspoon ground cumin 1 teaspoon smoked paprika 1 teaspoon chili powder 4 cups vegetable broth 1 (14.5 ounce) can diced tomatoes, undrained 1 (15 ounce) can black beans, rinsed and drained 1 (4 ounce can diced green chilies, undrained), 1 teaspoon chopped fresh cilantro,  1 teaspoon lime juice 1/4 teaspoon salt and 1/4 teaspoon black pepper

Instructions:

  1. Heat the oil in a large saucepan over medium heat. Add the onion, garlic, and bell pepper and cook until the vegetables are tender, about 5 minutes.
  2. Add the cumin, paprika, chili powder, broth, tomatoes, black beans, green chilies, cilantro, lime juice, salt, and black pepper. Bring to a simmer and cook for 10 minutes.
  3. 3. Serve hot.

• Garden salad

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. 

Ingredients:

  • Romaine lettuce, spinach, tomatoes, cucumbers, carrots, red onions, feta cheese, balsamic vinegar, extra virgin olive oil, garlic, salt and peppers of your choice.

Instructions:

  1. Start by washing your vegetables.
  2. Chop the romaine lettuce, spinach, tomatoes, cucumbers, and carrots into bite-sized pieces.
  3. Finely chop the red onion.
  4. Crumble the feta cheese.
  5. In a small bowl, whisk together the balsamic vinegar, extra virgin olive oil, garlic, salt, and pepper.
  6. Pour the dressing over the salad and toss to combine.
  7. Serve immediately.

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.

 

Sources:

https://www.eatingwell.com/gallery/7595054/healthy-high-blood-pressure-dinners-25-minutes/

https://www.bbcgoodfood.com/howto/guide/spotlight-high-blood-pressure

https://medicine.uiowa.edu/iowaprotocols/pediatric-vital-signs-normal-ranges

Aktiia Team Written by The Aktiia Team

Our mission is to help people live free from hypertension.

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