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10 High Blood Pressure prescriptions

  1. In this article I will give you ten recipes that will help you on your way to a healthier diet that helps you fight high blood pressure. It is important to understand the pillars of a high blood pressure diet. First of all you will of course moderate with salt.

  1. This doesn't mean you can't use spices anymore, pepper or garden herbs are fine, just no salt (1).

  1. In addition, you need to make a change regarding the fats. Instead of saturated and downright unhealthy trans fats, you should focus more on unsaturated healthy fats, the well-known omega 3 (2).

  1. As the third pillar of the blood pressure lowering diet, you should consume fewer calories in the form of fast sugars and eat more nutrients that actually nourish your body. So more fruit and vegetables, less processed food (3).

1. Oak leaf lettuce, hazelnuts, melon

  1. This salad is nice and fresh and has a strong flavor. The oak leaf mainly functions as a filler so that you do not eat too many calories, it contains vitamin C and protein. The hazelnuts add the unsaturated fatty acids to this salad. Hazelnuts contain important minerals, such as phosphorus, potassium, calcium and magnesium. These are important minerals for the construction and functioning of your body. The melon provides a delicious sweet taste and lots of vitamins C and A. These are powerful antioxidants.

  1. Ingredients:

  1. Why healthy?

  1. Preparation: Wash the oak leaf lettuce in a colander and let the water drain well. Then put it in a bowl. Grab a handful of peeled hazelnuts and put it in the bowl with the oak leaf lettuce (you have to crack unpeeled hazelnuts yourself first). Then cut a piece of melon. Cut this piece of melon along the skin to remove it. The rest can be cut into pieces and mixed with the salad.

  1. Enjoy your meal!

2. Tuna, lettuce, olive oil, tomato, feta cheese

  1. A real Italian lunch with lettuce. You use the leaves to put tuna in with a piece of tomato and feta cheese. Then you fold it and you have a nice snack from your lunch. To make it extra creamy, you can add a drop of olive oil. With this lunch you have omega 3 from the tuna, fiber from the lettuce, vitamin C from the tomato and calcium from the feta cheese. Olive oil gives you even more omega 3.

  1. Ingredients:

  1. Why healthy?

  1. Preparation: Wash the lettuce under a cold tap and let the water run out well. Cut off the hard part and remove the outer leaves. Cut the rest into pieces and put them in a bowl or bowl. Add the tuna to the bowl as well. Wash the tomato and cut it into pieces and add it to the salad with tuna.

  1. If you have a slice of feta cheese you can cut it into small cubes and add it to the salad. Add a little bit of olive oil to the salad and stir well for a delicious Italian taste.

  1. Buon Appetito!

3. Butterhead lettuce, corn, radish, tomato, cashews.

  1. This colorful salad gives an almost Mexican flavor with the corn and tomato, we still make it something Dutch by adding radishes. Butterhead lettuce is an especially good filling so that you do not eat too many calories. The corn is a good source of magnesium, which helps your concentration in the afternoon.

  1. Radishes are a source of folic acid that is important for healthy blood. The tomato contains lycopene that protects your heart from damage. Cashews fill you up and provide you with the important omega 3.

  1. Ingredients:

  1. Why healthy?

  1. Preparation: Wash the lettuce under a cold tap and let the water run out well. Cut off the hard part and remove the outer leaves. Cut the rest into pieces and put them in a bowl or bowl. Add the corn. Wash and slice the radish before adding it to the bowl. The tomato can also be washed and cut into pieces for this salad. Finally, add a small handful of cashew nuts. Stir well and enjoy!

4. Yogurt, walnuts, pear

  1. Sometimes you take a little longer to get your breakfast than other times. This breakfast is part of the quick recipes. Yogurt, with walnuts and pieces of pear. This green, white and beige combination is another beautiful color palette. The yogurt provides your body with potassium, calcium and important bacteria that help your body digest your food.

  1. The walnuts ensure that you live longer and they do that with a lot of magnesium, so you have a good concentration for the rest of the day. The pear provides extra flavor and vitamin A, which is important for fighting night blindness.

  1. Ingredients:

  1. Why healthy?

  1. Preparation: Put the yogurt in a bowl. Break the walnut into practical pieces and put them in the bowl with yogurt. Wash the pear well under the tap and cut it into pieces. Remove the core. Then cut the pear into pieces where you feel comfortable putting it in the yogurt.

5. Pumpkin, apple yogurt / smoothie

  1. Pumpkin is the autumn fruit that is very good for your blood vessels. You can put these in your yogurt along with apple pieces and what is also nice is to put the pumpkin, apple and yogurt in the blender to make a thick yogurt smoothie. If you want to drink it quickly, you can add water to this orange mix.

  1. Pumpkin is a source of vitamin A and potassium. This makes it good for your blood pressure and the walls of your blood vessels. Double the win. The apple provides your body with magnesium so that you can cope with the mental activities of the day. Magnesium is good for your brain.

  1. The yogurt provides your body with calcium, which is important for your teeth and bones and helps your intestines through the probiotic effect.

  1. Ingredients:

  1. Why healthy?

  1. Put the yogurt in a bowl. Wash the apple thoroughly and cut it into pieces. Remove the core. And cut the pieces as small as you like to put them through the yogurt. Then put them in the yogurt. You can buy pumpkin chunks in the supermarket that you can easily mix with the yogurt.

6. Spelled bread, feta cheese, cucumber and salmon

  1. Sometimes you just want a hearty lunch. A full feeling that gives you the idea that you don't have to eat anything for the rest of the afternoon. Then a spelled bread is a good base, especially if you add feta cheese and salmon. The spelled bread ensures with the fibers that the energy from this lunch is gradually released to your body.

  1. The feta cheese is an important source of calcium and the proteins make you feel full. The cucumber is mainly for the taste and to give this breakfast something light. Moreover, it also contains folic acid, which is important for your blood. The salmon also gives you a feeling of fullness and omega 3, which is good for your cholesterol and blood vessels.

  1. Ingredients:

  1. Why healthy?

  1. Preparation: I like it toasted. So if you like that too, put a slice of spelled bread in the toaster. Then spread the feta cheese, or cut it into thin slices, and put it on the spelled bread. Rinse the cucumber well and cut slices of cucumber with the cheese slicer or chopper and put them on the feta cheese. Grab a slice of smoked salmon and place it on the spelled bread with feta cheese and cucumber.

  1. Enjoy your meal!

7. Turkey, green beans, whole grain rice with herbs to taste.

  1. Turkey is a lean bird that provides you with important minerals and vitamins. Add green beans and whole grain rice and you have a dinner that you can enjoy all evening. Green beans are a good source of magnesium and whole grain rice is a good source of folic acid, very healthy when pregnant. Add spices you like and you're done!

  1. Ingredients:

  1. Why healthy?

  1. Preparation: Fry the turkey in a little coconut oil with spices as you see fit. Wash and shell the green beans and cook them in a large pan with water. A little pepper or nutmeg tastes great with the beans! You cook whole grain rice in a pan of water in 15 minutes, drain and enjoy.

8. Celery, kidney beans, tomato and garlic.

  1. This vegetarian dish has almost all the colors you can give a dish, for that reason alone you know it's healthy. The celery was the first inspiration for this dish and that is because of all its good properties. Such as lowering uric acid. The kidney beans make you feel full and have a lot of fiber that helps your bowel movements. The tomato protects your heart and garlic has an anti-inflammatory effect. All in all, fine to eat.

  1. Ingredients:

  1. Why healthy?

  1. Preparation: Wash the kidney beans well in cold water until they stop turning. Cut the stems from the celery stalks and cut the stems into large pieces so that you can cook them al dente in a pan, or cut them into even smaller pieces so that you can make a stir-fry dish. Wash the tomatoes and cut them into slices. First fry the kidney beans (and the celery if you stir-fry) in coconut fat, a little later add the tomato and the crushed garlic cloves.

9. Zucchini, tomato, pepper, onion, spinach leaves and chicken.

  1. In general, Southern dishes are all healthy to eat. Plus you almost feel like you are on vacation. Peppers and zucchini are ingredients that are often used in French, Spanish and Italian dishes, so you could call this dish a nutritional holiday.

  1. The zucchini is nice and firm in this dish and gives you calcium and vitamin C. The tomato is also back with important minerals such as potassium and magnesium. The bell pepper is also a good source of vitamin C and minerals such as iodine and selenium. Selenium makes heavy metals less toxic if it does get into your body.

  1. The onion is a good source of potassium which is good for your blood pressure and the spinach is anemic. Spinach contains a lot of vitamin C. The chicken is for important proteins that your body needs to function.

  1. Ingredients:

  1. Why healthy?

  1. Preparation: You can eat a zucchini raw, so that most nutrients and vitamins remain whole, but not everyone likes it raw. Wash the zucchini and cut the zucchini into long strips. Wash the bell pepper and cut the top and bottom off. Cut the bell pepper into cubes. Wash the tomato and cut it into slices. Cut the onion into rings. Crush a few cloves of garlic and fry the zucchini strips, bell pepper, tomato slices and onion with garlic in rice oil for a few minutes.

  1. Cut the chicken fillet into thin strips and fry them in rice oil in an instant. Add some pepper or garden herbs of your choice for extra flavor.

  1. Wash the spinach leaves well and make a bed of spinach leaves on the plate and serve the chicken and zucchini on top.

10. Beetroot, apple and lean beef.

  1. Do you sometimes fancy a steak? Then beef steaks are a healthy alternative, especially if you use lean beef. This way you still get important proteins without eating too many calories. Beets are especially high in minerals such as magnesium, potassium, calcium and phosphorus. The apple is used to make this dish slightly sweeter and also provides extra vitamins, such as vitamin C.

  1. Ingredients:

  1. Why healthy?

  1. Preparation: You first have to clean and cook the fresh beetroot thoroughly, this takes about 40 minutes. If you don't want the beet to bleed empty, don't cut it off! Let the beet have its beautiful crest when you start cooking it. Only after cooking do you remove the jacket and crest from the beet and cut it into slices.

  1. Wash and cut the apple into thin strips. Chop the onion. You don't bake these ingredients but serve them raw and fresh. You fry the beef steaks in rice oil. Because you have enough time because the beets have to cook, you do not have to cut the beef steaks into strips, but let the beef steaks simmer so that the meat stays nice and juicy.

  1. If you have some tasty healthy recipes of your own, please share them with the other readers and leave a comment below.

More about nutrition?

  1. As you may already know, nutrition is one of the most important factors that can influence (both positive and negative) the level of your blood pressure. In addition to nutrition, there are of course other factors that have a major influence such as sports and exercise, heredity and stress. But as you can read in the recipes, a healthy diet is not only a good weapon against high blood pressure. You strengthen your body's ability to repair damage and provide you with energy. It just needs the right ingredients!

  1. If you feel that you can definitely improve your diet, start with these tasty healthy recipes!

  1. Suffering from high blood pressure? Discover the most complete total solution to lower your blood pressure! .

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