High Blood Pressure Recipes

Over 50 million Americans have high blood pressure – a factor that significantly increases the risk of developing cardiovascular disease, the number one cause of death in the United States. But the good news is that your lifestyle and diet can help reduce high blood pressure and slash your risk for heart disease and stroke.

How Your Diet Can Help to Reduce Blood Pressure

Reducing sodium and increasing potassium is the first thing you can do to keep your blood pressure under control. That’s because sodium and potassium counterbalance each other in the body.

A study published in the Archives of Internal Medicine showed that a diet with 8.5 daily servings of fruits and vegetables (providing 4,100 mg of potassium) lowered blood pressure by 7.2/2.8 mmHg (systolic/diastolic) in people diagnosed with high blood pressure, compared to a diet providing only 3.5 servings of fruits & vegetables (providing 1,700 mg of potassium).

Unfortunately, our highly processed modern foods (most anything that comes in a box, bottle, can or bag) are extremely high in sodium and almost completely void of potassium. Choosing a diet comprised of whole foods, like the diet we recommend at Healing Gourmet, will naturally help to balance your sodium and potassium.

The next thing you can do to help bring your blood pressure down is take a good look at the amount of sugar in your diet. When you eat sugar, your insulin levels rise. This increases blood pressure by retaining sugar in the kidneys. And that’s why enjoying a low sugar, low glycemic diet can help to bring your blood pressure down.

Getting enough magnesium in your diet is also critical for blood pressure and a healthy heart. Magnesium helps relax the walls of the arteries and increases blood flow.

Delicious Recipes to Help Lower Blood Pressure

The good news is that eating to protect your heart can be delicious.

Here are the specific criteria for High Blood Pressure Diet Recipes at Healing Gourmet:

  • LOW IN SODIUM: Contains 140 mg or less per serving
  • GOOD SOURCE OF POTASSIUM: Provides at least 10% of the daily value
  • GOOD SOURCE OF MAGNESIUM: Provides at least 10% of the daily value
  • LOW IN SUGAR: Contains less than 10 grams of sugar/serving

Along with enjoying a diet that’s balanced in sodium and potassium, low in sugar and rich in minerals, it’s also important to maintain a healthy weight and engage in regular physical activity. Optimizing your vitamin D levels (ideally obtained from sun exposure) is also very important as vitamin D stimulates the formation of a molecule called rennin, which helps blood vessels to relax and reduces blood pressure. And last but not least, make sure you enjoy restful sleep and engage in stress-reduction techniques, like walking and even quiet meditation.

Learn more about how you can reduce your blood pressure with a heart healthy diet.

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Slow Cooker Black Bean Soup

4.0 from 1 reviews Slow Cooker Black Bean Soup Recipe   Print Prep time 10 mins Cook time 720 mins Total time 12 hours 10 mins   Serves: 8 Ingredients 1 tsp. organic ground cumin ½ whole jalapeno pepper, diced 1 Tbsp. organic chili powder 1 tsp. organic cayenne pepper 16 oz. organic dry black beans, soaked overnight ½ tsp. organic garlic powder … [Read more...]

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Crispy Coconut Almond Chicken (Gluten Free)

Crispy Coconut Almond Chicken (Gluten Free) Recipe   Print Prep time 15 mins Cook time 60 mins Total time 1 hour 15 mins   Serves: 4 Ingredients ½ c. organic unsweetened shredded coconut 0.125 tsp. organic curry powder 1 pinch Celtic sea salt 5 Tbsp. organic virgin coconut oil, melted ½ c. organic almonds, chopped 2 -8oz. breasts pasture-raised … [Read more...]

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Green Revive Smoothie

Green Revive Smoothie Recipe   Print Prep time 5 mins Cook time 5 mins Total time 10 mins   Serves: 1 Ingredients 2 c. filtered or spring water ½ whole organic lemon, juiced 1 c. Earthbound Farm Baby Lettuces Earthbound Farms Red Leaf Lettuce ½ medium organic avocado 2 stalks organic celery 1 Tbsp. organic parsley Instructions Add all ingredients … [Read more...]

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Creamy Avocado Slaw

Creamy Avocado Slaw Recipe   Print Prep time 5 mins Cook time 5 mins Total time 10 mins   Serves: 4 Ingredients ½ whole organic lemon, juiced ½ head medium organic cabbage, shredded 1 medium organic carrot, shredded 1 medium organic avocado, pitted 1 tsp. organic whole grain mustard Instructions Add the cabbage and carrot to a large bowl. Toss to … [Read more...]

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Slow Cooker Spaghetti Squash

Slow Cooker Spaghetti Squash Recipe   Print Prep time 5 mins Cook time 300 mins Total time 5 hours 5 mins   Serves: 4 Ingredients 1 whole organic spaghetti squash Instructions Wash the squash. Put the squash and ½ cup of water in the slow cooker. Turn the slow cooker on low for 4-5 hours. (NOTE: The squash is cooked when you can easily pierce the skin with a … [Read more...]

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Wilted Spinach with Tomatoes

Wilted Spinach with Tomatoes Recipe   Print Prep time 5 mins Cook time 5 mins Total time 10 mins   Serves: 2 Ingredients 4 c. organic baby spinach 2 tsp. organic extra virgin olive oil 1 clove organic garlic, finely chopped 16 organic cherry tomatoes 1 pinch Celtic sea salt Instructions Add oil and heat until shimmering. Add tomatoes and cook, stirring, until … [Read more...]

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Tempeh with Spicy Coconut Sauce

Tempeh with Spicy Coconut Sauce Recipe   Print Prep time 25 mins Cook time 25 mins Total time 50 mins   Serves: 4 Ingredients 2 Tbsp. organic virgin coconut oil 8 oz. organic tempeh, sliced ½ tsp. ground coriander 2 c. organic coconut milk 1 large organic onion, sliced 1 whole organic bay leaf 3 whole organic red chili peppers, sliced 1 clove organic garlic, … [Read more...]

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Quinoa Tabbouleh

Quinoa Tabbouleh Recipe   Print Prep time 15 mins Cook time 30 mins Total time 45 mins   Serves: 4 Ingredients 4 medium organic spring onions, diced 2 Tbsp. organic extra virgin olive oil 1 c. organic quinoa 3 medium organic tomatoes, diced 2 c. filtered or spring water 1 medium organic cucumber, peeled and diced 1 pinch Celtic sea salt ¼ c. organic lemon … [Read more...]

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Raw Chocolate Avocado Mousse

Raw Chocolate Avocado Mousse Recipe   Print Prep time 5 mins Cook time 5 mins Total time 10 mins   Serves: 4 Ingredients 1 medium organic avocado 1 c. Pacific Organic Almond Milk (Plain) 1 whole, pitted organic date, soaked 4 Tbsp. raw organic almond butter 1 ½ oz. Navitas Naturals Organic Raw Cacao Powder Instructions Add all ingredients to a food processor. … [Read more...]

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Cauliflower “Rice”

Cauliflower “Rice” Recipe   Print Prep time 15 mins Cook time 15 mins Total time 30 mins   Serves: 4 Ingredients 1 head organic cauliflower Instructions First, remove the outer leaves of the cauliflower and cut into quarters. For this recipe, you can either use a grater or food processor. GRATER METHOD: Grate each cauliflower quarter to make rice-sized pieces. … [Read more...]

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