Lower Blood Pressure With These Recipes

Having high blood pressure can lead to disability, a poor quality of life, or even a deadly heart attack or stroke. Taking proper precautions to keep your blood pressure at a healthy level can protect your arteries, brain, eyes, kidneys and heart from damage. Proper exercise, diet, keeping a healthy weight, managing stress and not smoking are ways to prevent or manage high blood pressure. Try these recipes to get on the path to healthy living!

Berry Banana Oatmeal

Need a healthy breakfast recipe to combat your high blood pressure? We have you covered! Oats are rich in soluble fiber and have been shown to significantly lower blood pressure when combined with a healthy diet. Blueberries contain antioxidants, and bananas are full of potassium — both can help manage hypertension. Enjoy!

Ingredients:

Oats

Fresh or frozen berries (blueberries, raspberries, blackberries)

Banana

Seeds

Nuts

Milk or nut milk

For the full recipe, visit 30Seconds.

Salmon and Kale Salad With Creamy Tahini Dressing

Salmon is full of omega-3, an important polyunsaturated fat known to help lower blood pressure. While the health benefits are tough to hide, so are the flavors in this recipe!

Ingredients:

4 6-ounce wild salmon fillets

2 limes, juiced

2 tablespoons olive oil or avocado oil

1/2 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

8 cups torn fresh kale leaves, stems removed and massaged

2 cups grape tomatoes, halved

1 tablespoon sesame seeds

Creamy Tahini Dressing

1/3 cup tahini paste

1/4 cup freshly squeezed lemon juice

1/2 teaspoon garlic powder

1/2 teaspoon sea salt

1/4 teaspoon ground white pepper

2 tablespoons cold water, or as needed

For the full recipe, visit 30Seconds.

Spinach ‘n’ Broccoli Enchiladas

Looking for a superfood to add to your diet to bring your blood pressure readings down? Spinach is here to help! It’s loaded with nutrients like potassium, folate and magnesium, so this recipe is great to help you reach your blood pressure target while tasting delicious.

Ingredients:

1 medium onion, chopped

2 teaspoons olive oil

1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

1 cup finely chopped fresh broccoli

1 cup picante sauce, divided

1/2 teaspoon garlic powder

1/2 teaspoon ground cumin

1 cup 1% cottage cheese

1 cup shredded reduced-fat cheddar cheese, divided

8 flour tortillas (8 inches), warmed

For the full recipe, visit Taste of Home.