Anyone who suffers from high blood pressure can take advantage of natural antihypertensive medications. We already have some for youfoods that lower blood pressurepresented that are ideal for adapting your diet if you have high blood pressure using recipes. Today's article is about preparing delicious dishes with useful ingredients to make your...Lower and regulate blood pressure. Use what nature provides to you to promote your health and at the same time pamper your senses of taste by trying out the following high blood pressure recipes!
High blood pressure recipes – Bowl with quinoa, apple and almonds for breakfast
Almonds are one of those nuts, which can lower your blood pressure if you consume them regularly. The same goes for the raisins and olive oil that are included in this recipe. If you are looking for high blood pressure recipes with which you can 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 tsp honey (preferably liquid)
- 3 tsp warm water
- 4 tbsp olive oil
- 2 small apples (sour or sweet to taste)
- 100 g peeled almonds
- Salt
- Pfeffer
- 2 stalks of peppermint
The popular dried fruitsare perfect for high blood pressure recipes! If you want, you can soak them in lukewarm water for half an hour to make them juicier. In the meantime, cook the quinoa in 300 ml of water and let it cool. During this time you can prepare the other ingredients: Wash and chop the mint finely.
Then prepare a dressing from the honey, the water (optionally low-fat yogurt or milk is also suitable), the oil and the mint by mixing these ingredients together well. Peel the washed apples and cut them into pieces of any size. You can chop the almonds finely if desired. Then mix apples, almonds and dressing with the quinoa.
High blood pressure recipes – baked oats with blackberries, pumpkin and walnuts
Oatmeal, berries andWalnuts are real all-rounderswhen 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 for breakfast as well as a snack between meals. Would you like quick high blood pressure recipes? Then take a look at this:
For 4 servings:
- 100 g fine oat flakes
- 3 tablespoons walnuts, coarsely chopped
- 200 g blackberries, washed
- 200 g Hokkaido pumpkin, washed, seeded and grated
- 1 apple, washed, peeled and grated
- 180 ml Hafermilch
- 1 teaspoon melted coconut oil
- 1 tbsp liquid honey
- 1 tsp cinnamon
- 1 pinch of salt
High blood pressure recipes with walnuts – Bake the oatmeal
Boil 200 ml of water and pour it over themOatmeal in a bowlor alternatively use low fat milk. Mix the whole thing with the cinnamon and salt and set the flakes aside to soak for 10 minutes. Then add the oat milk, blackberries, walnuts and grated apple and pumpkin to the oat flakes and stir everything together. Grease a baking dish with coconut oil and spread the oatmeal mixture in it, then drizzle with honey. Bake in a preheated oven at 180 degrees for 20 to 25 minutes.
Tipp: You could also bake the baked oats in muffin tins. This would be a practical option, especially for on the go. You can also combine or complement the dish with other nuts and fruits.
Regulate blood pressure with ginger – delicious curry soup with apple
If you're looking for an appetizer or a light dish, it's not uncommon to make a choicefor a soup, because it is nutritious and ensures that you don't feel full, especially in the summer months, while it keeps you pleasantly warm in the winter. With the right ingredients, you can make a vegetable soup that could lower your high blood pressure. So if you need a few more high blood pressure recipes for soups or would like to lower your blood pressure with ginger, you can add this to your collection.
For 4 people:
- 2 carrots
- 1 leek stalk
- 1 apple
- 1 onion
- 1 clove garlic
- 1 piece of ginger (about 2 cm)
- 1 liter vegetable broth
- 200 ml coconut milk
- 1 EL Curry
- Salt and pepper
- 1 stalk of lemongrass
- 2 Tbsp Basil
- Flour
Wash and clean the fruits and vegetables and cut them into small pieces. Bring the vegetable broth to the boil and add the chopped vegetables and 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 brew 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 there are no lumps at 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 portion separately if desired.
High blood pressure recipes – tip: To make the soup thicker, you can also use potatoes along with the flour mixture insteadCook vegetables.
Casserole with potatoes, cauliflower and broccoli
Is lunchtime approaching and you already feel slightly hungry? Decide on high blood pressure recipes now and prepare this quick anddelicious casseroleto which contains several foods against high blood pressure!
For 4 people:
- 500 g each of cauliflower and broccoli
- 2 potatoes
- 100 g lean cooked ham
- 200 g cream cheese (max. 16% fat)orsour cream (max 10% fat)
- 200 ml milk (1.5% fat)
- 2 cloves of garlic
- 1 onion
- 4 Owner
- fresh parsley
- Salt, pepper, cayenne pepper, nutmeg
- 50 g Parmesan
Lower high blood pressure with a vegetable diet – Prepare the casserole
Preheat the oven to 180 degrees and boil water. In the meantime, chop the broccoli and cauliflower into small pieces and then blanch them in boiling water for 8 minutes. Meanwhile, peel and slice the potatoes. Boil these in water for about 4 minutes. During this time you can chop the onions, garlic, ham and parsley.
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. Distribute itBroccoli and cauliflowerwith the ham in a baking dish and any potato slices in between. Pour the prepared sauce over the vegetables and sprinkle with nutmeg. Bake for 35 minutes and sprinkle with Parmesan just before serving.
Vegetarian potato goulash with tomatoes and peppers
Potatoes, tomatoes and garlic are wonderful herbal blood pressure reducers and they are all included in this recipe. Is there anyone who doesn't love goulash? We hardly believe it! That's why we now have a delicious version that also provides you with substances that can lower blood pressure. Complete your high blood pressure prescriptionsthis 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 broth
- 400 g canned tomatoes, chopped
- 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 pot and sauté the onions over medium heat for about 4 minutes. Add the garlic and then the potatoes, celery and tomato paste and fry for another 4 minutes. Deglaze the vegetables with the vegetable broth and the tomato pieces and season with the spices indicated. Cook about 30 minutes. Then add the peppers and cook for another 5 minutes. If necessary, season with more pepper and salt and you can serve the dish. You can serve each portion 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 the healthy fats can help with high blood pressure. If you are looking for high blood pressure recipes that contain fish, choose this one!Next to the salmonThe olive oil, rice and nuts also help regulate your blood pressure naturally.
For 4 servings:
- 250 g whole grain 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, coarsely chopped
- pepper and salt
Preheat the oven to 200 degrees (180 degrees fan) and cook the rice as directed on the package. Meanwhile, you can wash the oranges with hot water, pat dry, grate 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.
Rinse the salmon under cold water, pat it dry and toss it in the marinade. Spread the rice in the dish, stir in the nuts and distribute the salmon fillets. Drizzle the leftover marinade over it. Bake everything for about 20 minutes.
Beetroot bagels
Beetroot is, like any other root vegetable, very healthy in many ways. A positive effect it also has is that it lowers blood pressure. The ideal ingredient for high blood pressure recipes! How about bagels like these that not only taste great, but also look interesting and stimulate your appetite?
For 7 pieces:
- 300 g wheat flour
- 100 g whole wheat flour
- 1/2 cube of yeast
- 1 EL Rohrohrzucker
- 1 No
- Rote Bete Saft
- 2 tbsp rapeseed oil
- 1 1/2 tbsp beetroot crystals or powder
- 2 tbsp black sesame seeds
- 2 tsp salt
- Pfeffer
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 egg 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 and then let it rise covered for 1 hour.
Then knead the dough again and divide it into 7 roughly equal pieces. Form them into balls, flatten them a little with your hand and pierce a hole in the middle with your fingers to create the bagels. Alternatively, you can form rolls and then rings out of them by pressing the ends of the roll together. Let the bagels rise for another 30 minutes.
Bring water to a boil in a pot and preheat the oven to 180 degrees. Place the bagels one after the other in the boiling water for 45 seconds each, drain them briefly using a perforated spoon and place them on a baking tray lined with baking paper. Brush the bagels with the egg white, sprinkle with the sesame seeds and bake for 20 minutes. The bagels taste great 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 great as a spread!
Avocado chocolate cream
As you have already learned in our other article, cocoa is a wonderful, natural blood pressure reducer. Therefore, chocolate lovers with high blood pressure do not need to miss out on chocolatey desserts. But which high blood pressure recipes could you use? How about the following avocado-chocolate cream, with oranges, raspberries and strawberriesor other fruitscan serve?
For 2 servings:
- 1 ripe avocado
- 1 vanilla bean
- 2 tbsp defatted cocoa powder
- 1 tbsp whole cane sugar (or honey to taste)
- 1 tbsp flaked almonds
- 1 small orange or any other fruit you like
- Salt
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. Collect the juice that runs out in a container. Remove the flesh of the avocado from the skin and mash it coarsely. Using a knife, cut the vanilla pod lengthwise and scrape out the pulp.
Add the pulp, the orange juice,die Avocado, the cocoa, the sugar (or honey) and a pinch of salt in a mixing bowl and puree everything with a hand blender. You can now spread the finished cream into glasses, top with the oranges and then chill for one to two hours. Before you serve the cream, briefly roast the almond flakes in a coated pan (without fat) and sprinkle them over the cream.
