Heart Healthy Menu and recipes
Enjoy these healthy recipes for a high blood pressure diet.
There’s no “magic bullet” for preventing high blood pressure, but a smart diet and regular exercise can go a long way toward keeping it at a healthy level. EatingWell food and nutrition editors have cooked up a variety of delicious and healthy recipes for high blood pressure.
Aim for a varied menu including high-potassium foods like fruits, vegetables and low-fat dairy, as well as lean meats and fish. Try to avoid lots of sodium, saturated fats and excessive alcohol intake (alcohol can raise blood pressure, although no one knows exactly why). Maintaining a healthy weight is good insurance, too—experts say that losing 10 percent of your current weight can help lower blood pressure.
Our “blood-pressure friendly” recipes are reduced in sodium—most of the main dishes here (including soups and salads) have 480 mg or less, while breads, desserts and side dishes have less than 360 mg of sodium. When a recipe is high in potassium (525 mg or more) we allow for a slightly higher sodium count of 650 mg. Additionally, we've selected recipes that are low in cholesterol and high in fiber (5 g or more).
5 On-The-Go Hearty, Heart-Healthy Breakfast Ideas — Health Hub from Cleveland Clinic
All you need to do is stock up on good ingredients when you're at the grocery store each week. Then take a few minutes each morning to put it together. These few changes in shopping and morning habits can help you to establish a lifetime of healthy eating.