High blood pressure diet recipes

High blood pressure can unsettle anyone, because the symptoms of hypertension include weakness and headache, which is aggravated by mental and physical exertion. Treatment of hypertension is carried out by taking drugs that reduce pressure, vasodilators, diuretics and sedatives are also used. To alleviate the condition of a person suffering from high blood pressure, in addition to drugs, a specially selected diet can also be used. Scientists at the American Heart, Lung and Blood Institute have developed a diet called DASH (Dietary Approaches to Stop Hypertension), which helps to normalize blood pressure. We invite you to familiarize yourself with the principles of nutrition under pressure, to which we offer options for tasty and healthy dishes.

The essence of the diet for high blood pressure

Main causes of hypertension:

• overweight;
• bad heredity;
• excess fluid;
• atherosclerosis.

Thus, in order to regulate the pressure, you should first of all get rid of excess weight by eliminating fatty foods and sweets from the diet, as well as expel excess water from the body by eliminating salt intake. The basis of nutrition with high blood pressure should be foods rich in magnesium, potassium, calcium and vitamins B6 and C.

To make food tasteless, spice up your food: dill, cilantro, parsley, horseradish, garlic, radish – in the summer, it’s easier than ever to make such a variety, because there is plenty of fresh greens.

At least two vegetarian meals should be consumed daily, for which rice and beans are fine. By the way, thanks to a strict vegetarian diet, it is possible to reduce upper pressure by 13 mm in just two weeks and lose an average of 7 kg.

Red meat consumption should be limited, fats and oils should be reduced to 2-3 teaspoons per day. For dessert, you can eat nuts, dried fruits or fresh fruits, and instead of sweet yogurts and fatty cheeses, drink kefir or ryazhenka.

Eating under pressure means consuming vegetables and fruits in large quantities, avoiding fatty meats, sausages, smoked meats, fatty cheeses and all kinds of pastries. Pickled vegetables, ketchups, sauces, mustard, carbonated drinks, coffee and alcohol are also prohibited.

We bring to your attention 3 recipes for a diet with high blood pressure.

Recipe #1. Red lentil and carrot soup

You will need:

• 340 g red lentils;
• 7 glasses of water;
• 1 onion;
• 1 teaspoon ground coriander;
• 3 garlic cloves;
• 1 teaspoon ground cumin;
• ¼ tea turmeric;
• 300 g carrots;
• ¼ fresh coriander;
• 1 cup red bell pepper;
• ¼ cup green onions;
• cayenne pepper – to taste.

Cooking:

• Pour the lentils into a deep frying pan and add water, bring to a boil and remove the foam;
• Add minced garlic, finely chopped onion, turmeric, cumin and ground coriander. Cover (partially) and cook for 15 minutes;
• finely chop the carrots or grate them, finely chop the pepper. Add to the lentils and cook for another 10 minutes until the vegetables are soft;
• add coriander, green onion and cayenne pepper;
• garnish with coriander sprigs when serving.

Recipe #2. Chinese cold salad

You will need:

• 3 eggplants;
• 1 boiled chicken breast;
• ginger root (fresh);
• shallot;
• 1 tablespoon honey;
• soy sauce;
• grape vinegar.

Cooking:

• Heat the sauce in a skillet, add the grated ginger, shallots and heat it up. Turn off the fire and pour honey into the sauce;
• pre-soaked eggplant cut into rings, steam and cool;
• mix all the ingredients in a salad bowl and pour over the dressing.

Recipe #3. Pear mousse

You will need:

• 4 pears;
• 1 apple;
• 1 tsp lemon juice;
• ½ Art. l. vanilla extract;
• 30 g sugar;
• 1 egg white;
• 1 pack of gelatin;
• ¼ tsp soda.

Cooking:

• take 4 medium ripe pears and 1 juicy apple, peel and cut everything;
• Pure fruit, add sugar, lemon juice, vanilla. Pour in 15 g of gelatin and set aside for 15 minutes;
• put the puree in a water bath and heat, stirring constantly, until the gelatin is completely dissolved, about 10-12 minutes;
• remove the ladle from the heat and beat the fruit mass with a mixer at high speed for 7 minutes;
• beat the protein and add a pinch of soda, pour into puree. Place everything in a mold and refrigerate for 2 hours;
• turn the mousse on a dish and serve.

In addition to the main meals, while following a diet with high blood pressure, you should not forget about light snacks in the form of bran, low-fat yogurt and fruit juices. Thanks to nutrition under pressure, it is possible not only to improve well-being, but also to improve your body.