Anyone who suffers from high blood pressure can take advantage of natural antihypertensive drugs. We have already presented you with some antihypertensive foods that are ideally suited to adapt your diet with recipes for high blood pressure. Today’s article is all about: preparing delicious dishes with the useful ingredients to lower and regulate your blood pressure. Use what nature has made available to you to promote your health and indulge your taste buds at the same time by trying the following high blood pressure recipes!
High Blood Pressure Recipes – Bowl with Quinoa, Apple and Almonds for Breakfast
Almonds are one of those nuts that can lower your blood pressure if consumed regularly. The same goes for the raisins and olive oil that go with this recipe. If you are looking for high blood pressure recipes that will help you prepare a quick and filling breakfast, make the right choice with the following.
For 2 people:
- 100 g quinoa
- 80 g raisins or dates
- 2 teaspoons honey (preferably liquid)
- 3 teaspoons of warm water
- 4 tbsp olive oil
- 2 small apples (tart or sweeter to taste)
- 100 g peeled almonds
- 2 stalks of peppermint
The popular dried fruits are perfect for high blood pressure recipes! You can soak them in lukewarm water for half an hour to make them more juicy. In the meantime, boil the quinoa in 300 ml of water, then let it cool. During this time you can prepare the other ingredients: wash and finely chop the mint.
Then prepare a dressing from the honey, the water (optionally low-fat yoghurt or milk are also suitable), the oil and the mint by mixing these ingredients together well. Peel the washed apples and cut them into pieces of your choice. You can chop the almonds finely if you wish. Then mix the apples, almonds and dressing with the quinoa.
High Blood Pressure Recipes – Baked Oats with Blackberries, Pumpkin and Walnuts
Oatmeal, berries and walnuts are real all-rounders when it comes to our health. So, the following treat, which contains all three ingredients, is a real fighter when it comes to high blood pressure. Baked oats are ideal both for breakfast and as a snack in between. Need quick high blood pressure recipes? Then take a look at this:
For 4 servings:
- 100 g fine oat flakes
- 3 tbsp walnuts, roughly chopped
- 200 g blackberries, washed
- 200 g Hokkaido pumpkin, washed, pitted and grated
- 1 apple, washed, peeled and grated
- 180 ml of oat milk
- 1 teaspoon melted coconut oil
- 1 tbsp liquid honey
- 1 teaspoon cinnamon
- 1 pinch of salt
Recipes for high blood pressure with walnuts – Bake the oatmeal
Boil 200 ml of water and pour it over the oatmeal in a bowl or, alternatively, use low-fat milk. Mix the whole with the cinnamon and salt and set the flakes aside for 10 minutes to soak. Then add the oat milk, blackberries, walnuts and the grated apple and pumpkin to the oatmeal and stir everything together. Grease a casserole dish with the coconut oil and spread the oatmeal mixture in it, which you then drizzle with honey. Bake in a preheated oven at 180 degrees for 20 to 25 minutes.
tip: You could also bake the baked oats in muffin cases. That would be a practical option, especially for on the go. You can also combine or supplement the dish with other nuts and fruits.
Regulate blood pressure with ginger – delicious curry soup with apple
If you are looking for a starter or a light dish, it is not uncommon for you to choose a soup, because it is nutritious and ensures that you do not feel full, especially in the summer months, while it is pleasantly warm in winter. With the right ingredients, you can make a vegetable soup that could lower your high blood pressure. So if you still need a few high blood pressure recipes for soups or would you like to lower your blood pressure with ginger, you can add this to your collection.
For 4 people:
- 2 carrots
- 1 leek
- 1 apple
- 1 onion
- 1 clove of garlic
- 1 piece of ginger (about 2 cm)
- 1 liter of vegetable stock
- 200 ml coconut milk
- 1 tbsp curry
- salt and pepper
- 1 stalk of lemongrass
- 2 tbsp basil
Wash and clean the fruits and vegetables and cut them into small pieces. Boil the vegetable stock and add the chopped vegetables and the apple. After about 30 minutes of cooking, when the fruits and vegetables are soft, add the coconut milk and puree the soup. Season with salt, pepper and curry. Then put the washed lemongrass in the soup and let it steep for 10 minutes, after which you take it out again.
Put the soup back on the stove and mix the flour in a glass with a little water. Make sure that there are no lumps in the end. While the soup is boiling again, add the flour mixture to thicken and stir everything together well. Wash and chop the basil and add it to the soup or garnish each serving separately if desired.
High Blood Pressure Recipes – Tip: To make the soup thicker, you can cook potatoes with the vegetables instead of the flour mixture.
Casserole with potatoes, cauliflower and broccoli
Is lunchtime approaching and you are already feeling slightly hungry? Opt for high blood pressure recipes now and prepare this quick and delicious casserole, which contains several foods for high blood pressure!
For 4 people:
- 500 g each of cauliflower and broccoli
- 2 potatoes
- 100 g of lean cooked ham
- 200 g cream cheese (max. 16% fat) or sour cream (max. 10% fat)
- 200 ml milk (1.5% fat)
- 2 cloves of garlic
- 1 onion
- 4 eggs
- fresh parsley
- Salt, pepper, cayenne pepper, nutmeg
- 50 g parmesan cheese
Lower High Blood Pressure With Diet Made From Vegetables – Prepare the Casserole
Preheat the oven to 180 degrees and boil water. In the meantime, cut the broccoli and cauliflower into small pieces and then blanch them in boiling water for 8 minutes. Meanwhile, peel the potatoes and cut them into slices. Pre-boil these in the water for about 4 minutes. During this time you can cut the onions, garlic, ham and parsley into small pieces.
Mix the cream cheese / sour cream and milk, add the garlic, onions and parsley, season with salt, pepper and a pinch of cayenne pepper and stir in the eggs. Spread the broccoli and cauliflower with the ham in a baking dish, with the potato slices in between. Pour the prepared sauce over the vegetables and sprinkle with nutmeg. Bake for 35 minutes and sprinkle parmesan on the dish just before serving.
Vegetarian potato goulash with tomatoes and peppers
Potatoes, tomatoes, and garlic are wonderful herbal antihypertensive agents, and they are all included in this recipe. Is there anyone who doesn’t love goulash? We hardly believe! That is why there is now a delicious variant that also supplies you with substances that can lower blood pressure. Complete your high blood pressure recipes with this goulash recipe.
For 4 servings:
- 800 g waxy potatoes
- 2 peppers, red and yellow
- 200 g celeriac
- 2 red onions
- 1 clove of garlic
- 1 tbsp rapeseed oil
- 1 tbsp tomato paste
- 300 ml vegetable stock
- 400 g canned tomatoes, chunky
- 1 tbsp paprika powder
- 1 teaspoon dried marjoram
- 1 bunch of parsley
- salt and pepper
- 4 tbsp yogurt (3.5% fat)
Wash and clean the vegetables and cut or chop them into small pieces. Heat the oil in a large saucepan and sauté the onions over medium heat for about 4 minutes. Add the garlic, then the potatoes, celery and tomato paste and cook for another 4 minutes. Extinguish the vegetables with the vegetable stock and the tomato pieces and season with the specified spices. Cook for about 30 minutes. Then add the peppers and cook for another 5 minutes. If necessary, add more pepper and salt to taste and you can serve the dish. Serve each serving with a dollop of yogurt and fresh, chopped parsley.
High Blood Pressure Recipes – Salmon with Rice, Nuts and Oranges
Fish is generally good for your health and healthy fats can help with high blood pressure. If you are looking for high blood pressure recipes that contain fish, choose this one! In addition to the salmon, the olive oil, rice and nuts also help regulate your blood pressure naturally.
For 4 servings:
- 250 g wholegrain basmati rice or untreated brown rice
- 600 g salmon fillet (4 pieces)
- 1 orange, preferably organic
- 40 g parsley and dill
- 5 tbsp olive oil
- 50 g salted cashew nuts, roughly chopped
- pepper and salt
Preheat the oven to 200 degrees (180 degrees convection) and cook the rice as indicated on the package. In the meantime, you can wash the oranges with hot water, pat dry, rub the peel and then squeeze out the juice. Wash and chop the herbs. Prepare a marinade from orange juice, 4 tablespoons of olive oil, pepper and salt and grease a baking dish with the remaining olive oil.
Wash the salmon under cold water, pat dry and toss in the marinade. Spread the rice in the pan, stir in the nuts and spread the salmon fillets. Drizzle over the leftover marinade. Bake everything for about 20 minutes.
Beetroot, like any other root vegetable, is very healthy in many ways. Another positive effect it has is that it lowers blood pressure. The ideal ingredient for high blood pressure recipes! How about such bagels that not only taste great, but also look interesting and in this way whet your appetite?
For 7 pieces:
- 300 g of wheat flour
- 100 g whole wheat flour
- 1/2 cube of yeast
- 1 tbsp raw cane sugar
- 1 egg
- Beetroot juice
- 2 tbsp rapeseed oil
- 1 1/2 tbsp beetroot crystals or powder
- 2 tbsp black sesame seeds
- 2 teaspoons of salt
Recipes for high blood pressure – this is how it’s done:
Crumble the yeast in a small bowl, sprinkle the sugar over it and let the mixture rise for about 10 minutes. During this time the yeast should liquefy. Separate the egg and add the yolk, juice, oil, salt, pepper and beetroot crystals to the yeast. Then mix the flours and gradually add them to the yeast. Knead a dough that you can then cover and let rise for 1 hour.
Then knead the dough again and divide it into 7 pieces of about the same size. Shape them into balls, flatten them a little with your hand and poke a hole in the middle with your fingers to get the bagels. Alternatively, you can form rolls and turn them into rings by pressing the ends of the roll together. Let the bagels rise for another 30 minutes.
Bring water to a boil in a saucepan and preheat the oven to 180 degrees. Put the bagels one after the other in the boiling water for 45 seconds each, let them drain briefly with the help of a perforated ladle and place them on a baking sheet lined with baking paper. Brush the bagels with the egg white, sprinkle with the sesame seeds and bake for 20 minutes. The bagels taste both warm and cold – just like bread! And are you still looking for high blood pressure recipes for delicious desserts? The following mousse also tastes good as a spread!
Avocado Chocolate Cream
As you have already learned in our other article, cocoa is a wonderful, natural antihypertensive agent. Therefore, chocolate lovers with high blood pressure do not have to go without chocolatey desserts. But what high blood pressure recipes could you use? How about the following avocado chocolate cream, which you can serve with oranges, raspberries, strawberries or other fruits?
For 2 servings:
- 1 ripe avocado
- 1 vanilla pod
- 2 tbsp defatted cocoa powder
- 1 tbsp whole cane sugar (or honey to taste)
- 1 tbsp almond flakes
- 1 small orange or any other fruit
Recipes for high blood pressure with avocado – the preparation
If you are using an orange, start by peeling it. You should also peel off the thin skin. The juice that runs out is collected in a container. Remove the pulp of the avocado from the skin and roughly mash it. Cut the vanilla pod lengthways with a knife and scrape out the pulp.
Put the pulp, orange juice, avocado, cocoa, sugar (or honey) and a pinch of salt in a mixing bowl and puree everything with a hand blender. You can now distribute the finished cream on glasses, cover with the oranges and then refrigerate for one to two hours. Before serving the cream, briefly toast the flaked almonds in a coated pan (without fat) and sprinkle them over the cream.