Patients with high blood pressure cannot eat more sweet and salty foods. But, that doesn’t mean you will deprive your taste buds all at once. You can enjoy your daily meal without any hesitation by choosing healthy ingredients and changing a few traditional recipes. Try adding these recipes to your weekly menu and you'll no longer regret having healthy meals:
Quinoa full tomatoes:
Adding the benefits of quinoa to your diet along with vegetables is one of the best ways to do this. Boil the quinoa and saute it with half a teaspoon of oil, cumin, chopped capsicum, a pinch of salt and spices. Take the peel out of the tomato and fill it with the quinoa mixture. Bake it and serve with sauteed vegetables or brown rice / brown rice. Quinoa is rich in protein and rich in fiber, magnesium, potassium, and other nutrients; That is why it is called good food for hypertension (link to the article called Hypertensive Food).
Chanapani:
This recipe is a delicious healthy food made in Indian style that has a lot of nutrients. Chana is rich in fiber, protein and minerals. Chana is naturally low in sodium - 24 mg per 100 mg (USDA); Thus, it prevents high blood pressure as well as reduces the risk of heart disease. Since cheese is an ideal source of calcium, potassium and other essential nutrients, adding it to tea can make a great food for hypertension patients. Adding tomato peels, vegetables and aromatic spices to it, this curry becomes like a watery food that can be eaten at noon or at night.
High-fiber pasta:
Pasta made with brown rice and whole wheat is a good food for hypertension patients. High-fiber pasta can be a good alternative without completely eliminating pasta from your diet. Choosing low-calorie sauce and plenty of vegetables can add a lot of nutrients to your diet.
Healthy Breakfast Parish:
Parij is made with tidal / barley. Contains plenty of iron, protein and calcium and high in fiber keeps your stomach full. This breakfast is best made with powdered granules and is cooked in a pressure cooker. Saute it with mustard and other spices mixed with onion, tomato and coriander.
Flaxseed Raita:
Flaxseed rich in omega-3 fatty acids may be effective in lowering blood pressure levels. Basically, omega-3 fatty acids are found in seafood, so, flaxseed can be a good alternative for vegetarians in preventing hypertension. Whole or powdered flaxseed can be added to your daily vegetable raita. Add a pinch of salt and sugar, cumin powder and a little fresh coriander to make a crispy raita that you can eat with your meals.
Green Pea Soup:
Peas are a great comfort food with protein, dietary fiber and vitamins. Peas are rich in potassium minerals, which help reduce blood pressure by eliminating the harmful effects of salt. A bowl of hot pea soup for lunch or dinner can be very enjoyable. Saute half a teaspoon of spring onion / onion leaves with half a teaspoon of oil and a little green peas. Add 2 cups water, fresh black pepper and a pinch of salt. Once the peas are soft, make a smooth paste with a blender. Serve hot.
Cabbage and dal parota
Parota is a traditional breakfast and lunch item in most Indian homes. Add cabbage and boiled pulses while kneading flour for flour. Add the necessary spices and make parota using a small amount of oil or ghee. Cabbage and pulses - both contain a lot of potassium which helps in lowering blood pressure. The water-soluble fiber in pulses keeps cholesterol and blood pressure healthy. You can also use millet or soybean flour instead of whole wheat flour.