Recipes and smoothies for high blood pressure
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Diet plays a major role on blood pressure. Minerals and vitamins help your body to have the right moisture balance and for the proper functioning of all cells (1).
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Diet plays a major role on blood pressure. Minerals and vitamins help your body to have the correct moisture balance and the proper functioning of all cells (1).
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A varied diet with potassium, omega 3, nitrate, magnesium, calcium, vitamin D and lean meat has a good effect on your blood pressure.
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To help you on your way, I've come up with some recipes and smoothies to use a healthy diet to lower your blood pressure.
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To help you on your way, I have come up with a number of recipes and smoothies to use a healthy diet to lower your blood pressure.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Chicken and Spanish rice
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The Mediterranean diet is known for its health benefits (2). To make sure that you can also enjoy this, I have come up with a variation on the Mediterranean diet.
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Ingredients:
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 € ¢ 1 cup onion, chopped â € ¢ 3/4 cup green peppers â € ¢ 2 teaspoons of vegetable oil â € ¢ 18 grams of tomato sauce â € ¢ 1 tsp parsley, finely chopped â € ¢ 1/2 teaspoon black pepper â € ¢ small teaspoon of garlic, finely chopped 2 cup of cooked brown rice (boiled in unsalted water) â € ¢ 250 grams of chicken fillet cooked and cut into cubes â € ¢ Optional: broccoli for extra vitamin C.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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Chicken is a piece of lean meat, because everyone likes a piece of meat for dinner, it is wise to eat lean meat to keep blood pressure low.
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The paprika is a source of potassium which is an important mineral against high blood pressure because it regulates your fluid balance.
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1. In a large skillet, saute the onion (broccoli) and green peppers in oil for about 5 minutes over medium heat. 2. Add the tomato sauce and herbs. Do not change the setting of the heat 3. Add cooked rice and chicken and keep the pan on the same heat until done.
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1. In a large skillet, saute the onion (broccoli) and green peppers in oil for about 5 minutes over medium heat. 2. Add the tomato sauce and herbs. Do not change the heat setting 3. Add cooked rice and chicken and keep the pan on the same heat until done.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
Pointed cabbage with onion, cucumber, apple and chicken fillet
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Coals, salads and other fresh dishes are often a good source of minerals and vitamins. A fresh and sweet dish with pointed cabbage and apple is definitely a good idea if you want to lower your blood pressure.
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Ingredients:
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 € ¢ 1 large pointed cabbage â € ¢ 1 onion â € ¢ Half a cucumber â € ¢ 1 apple â € ¢ 200 grams of chicken fillet â € ¢ Rice Oil
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The apple is the ingredient in this dish against high blood pressure. This is because an apple contains a lot of potassium. Pointed cabbage is also a source of potassium, as well as calcium and magnesium.
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
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Peel the outer leaves of the pointed cabbage, cut the bottom and the head of the pointed cabbage and cut the pointed cabbage into strips. Then you have to wash these strips equally well. Cut the onion into rings. Cut the skin of the cucumber with the cheese slicer and slice the cucumber. Wash the apple well, peel the apple and cut the apple into cubes. Cut the chicken fillet into thin strips.
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Then you will stir-fry the chicken fillets, when they are done, add the pointed cabbage strips and onion rings so that you stir them for a few minutes.
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Do not wok the apple pieces and cucumber slices, you add them raw!
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The apple pieces and cucumber slices do not wok, you add them raw!
Iceberg lettuce leaves filled with turkey fillet, pieces of tomato, bell pepper, corn and olives
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A second version of a Mediterranean-style dish is this one with olives, which provide your body with omega 3, among other things. Tomatoes, paprika and corn also give you a real Spanish and maybe even Mexican feeling. Delicious to try and it has all kinds of advantages too, such as corn is rich in magnesium which indirectly helps against high blood pressure.
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Ingredients: â € ¢ Head of iceberg lettuce. â € ¢ turkey fillet â € ¢ 1 large tomato. â € ¢ 1 large bell pepper (choose the color yourself) â € ¢ Can of corn â € ¢ Small bowl of olives.
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25 minMain dishbalsamic vinegar, garlic, steak, Spaghetti, traditional olive oil, fresh green olive tapenade, arugula, Parmigiano Reggiano,spaghetti with steak and arugula -
15 minAppetizerfennel bulb, arugula, red pointed pepper, black agnus carpaccio (a 100 grams), capers,black angus carpaccio with fennel -
35 minMain dishsweet potatoes, salad onion, garlic, cooking dairy, grated cheese for vegetable gratin, almond shavings, peanut oil, breaded schnitzels, Broccoli,crispy schnitzel with sweet potato gratin and broccoli -
30 minMain disholive oil, onion, tomato, risotto rice, laurel leaf, thyme, saffron, turmeric, fish stock of 1 tablet, mixed seafood, mixed whitefish fillet, mussel, lemon,fish paella from the oven
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Iceberg lettuce contains a lot of potassium, magnesium and calcium, which are important for regulating your blood pressure and counteracting the action of salt. Turkey is also a lean cut of meat with magnesium. The tomato and bell pepper are also a source of potassium and the corn has a lot of magnesium which is good for the relaxation of your muscles. The olives provide you with omega 3.
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Preparation: Wash the tomato and the pepper. Peel the outer leaves of the iceberg lettuce and cut the base of the lettuce. Then cut the iceberg lettuce into strips. You should wash these strips well. Cut the head of the bell pepper and cut the bell pepper into strips, remove the seeds. Cut the tomato into slices. Cut the turkey into pieces and fry it in the pan. Add the tomato slices, the pepper strips and the olives and pieces of corn, fry these ingredients for a few minutes. Place the iceberg lettuce on a plate and serve the ground beef with the tomatoes, olives, peppers and corn on top.
Fried broccoli, shrimp, onion and sesame seeds
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You don't even have to travel half the world for some healthy ingredients. Broccoli is a real superfood that can simply be grown in the Netherlands. That's why this delicious fish dish.
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Ingredients: â € ¢ Large broccoli â € ¢ 200 grams of shrimp. â € ¢ Onion â € ¢ Sesame seeds â € ¢ Garlic
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Broccoli is a super vegetable that includes vitamin C and potassium. The shrimp provide your body with omega 3 and garlic has an anti-inflammatory effect.
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Preparation: Cut the stems of the broccoli and wash the broccoli well. Boil the broccoli in a large pan with water. Chop an onion, peel the shrimps and fry them briefly in olive oil and garlic, together with the onion shreds. Place the shrimp and broccoli on a plate and sprinkle the dish with sesame seeds. Enjoy your meal!
Smoothies for high blood pressure
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A handy way to increase your daily amount of healthy food is to use smoothies for your snacks. Therefore these smoothies that help you to keep your blood pressure healthy or to make it healthy. Please note, because there is a lot of fruit in a smoothie, you cannot take more than 3 a day. Too many natural sugars will not help.
Fruity smoothie
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Just like a colorful plate, a colorful smoothie also helps you to get a healthy body. That's why this fruit smoothie.
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15 minMain dishgreen tagliatelle, garlic, Red pepper, olive oil, tomato cubes, cocktail shrimp, mixed salad, vinaigrette,spicy tagliatelle with shrimps -
50 minMain dishsomething crumbly potatoes, sauerkraut natural, tomato paste, sambal oelek, bacon, semi-skimmed milk, unsalted butter, Gelderse smoked sausage,Sauerkraut with smoked sausage -
20 minBreakfastrucola lettuce, bunch onion, roasted red peppers in pot, traditional olive oil, medium sized egg, fresh cream, grated mature cheese, butter,creamy cheese omelet with arugula -
25 minMain dishceleriac, floury potatoes, olive oil, beef finches, onion, Apple juice, gravy natural, dairy spread,beeffinch with sweet apple gravy
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Ingredients: â € ¢ 1 cup of low-fat yogurt â € ¢ 2 cups of orange juice â € ¢ 2 ripe bananas â € ¢ 1 tsp. honey â € ¢ 1/2 tsp. vanilla extract â € ¢ Ice cream
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Banana is a source of potassium that is important for a stable and lower blood pressure. In addition, the calcium in the yogurt also helps against high blood pressure.
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Preparation: 1. Put 2 bananas, two cups of orange juice, and a cup of plain yogurt in the blender. 2. add half a teaspoon of vanilla extract and 1 tablespoon of honey. 3. put a few cubes of js in the blender. 4. Set blender to the highest setting to break the ice. Blend for about 20 seconds.
Green smoothie
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Green smoothies are very popular at the moment and with good reason. Usually a green smoothie gets its color from the vegetables that are processed in it. Then you just have an extra portion of spinach and you haven't even had your hot meal yet.
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Ingredients: â € ¢ 1 Banana â € ¢ 1 avocado â € ¢ Handful of spinach leaves â € ¢ Yogurt (2/3 tablespoons) â € ¢ Water
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As said before, banana is a good fruit for high blood pressure. In addition, avocado contains vitamin E that is also good for the tissues of your veins. In addition, purine-rich food also helps against high blood pressure. That is why a handful of spinach leaves can be of added value. The yogurt serves to add calcium to this diet too.
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Preparation: Cut the banana into pieces and put it in the blender. Cut the avocado in half lengthwise and remove the large stone. You can do this by cutting the knife into the pit and then making a circular movement. Then spoon the soft part out of the avocado and put it in the blender.
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Wash the handful of spinach well before putting it in the blender. Add two or three tablespoons of yogurt and top it up with water. Then you turn on the blender until it has a nice green color. Make sure that pieces of spinach remain visible so that you also benefit from the fiber in the spinach.
Blueberry smoothie
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Fruits from nature are of course the best for you. You can sometimes even get blackberries and blueberries from your garden. For the people who are lucky that they do not have to go to the supermarket this smoothie is a feast. Fortunately, the rest can go to the supermarket and participate afterwards.
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Ingredients:
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Banana Blueberries Blackberries Handful of oak leaf lettuce Yogurt Water
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25 minMain dishthin bacon strips, onion, chicken fillet, smoked paprika, chestnut mushrooms, traditional olive oil, chilled little newborns, fresh carrots and snow peas,free-range chopsticks with mixed vegetables -
15 minSnackflatbread, Mango Chutney, smoked duck breast, cress,oriental duck -
20 minMain dishmussel, butter, leeks, White wine, water, creme fraiche,normandy mussels in cream sauce -
65 minDessertsugar, vanilla bean, oranges, almond shavings, butter, Eggs, vanilla sugar, self-raising flour,orange-almond pie
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Of course the banana cannot be missed in this smoothie because of the potassium, but the banana is also there because of the sweet taste. The blueberries also provide your body with calcium and magnesium, which can also contribute to lowering blood pressure. Blackberries also contain a lot of potassium, calcium and magnesium. The oak leaf lettuce is mainly for the fibers that ensure that your blood sugar also remains stable. The yogurt provides your body with calcium for low blood pressure.
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Cut the banana into pieces and put them in the blender, without the peel! Wash the blueberries and blackberries and put them in the blender as well. Wash the handful of oak leaf lettuce and put it in the blender as well. Add another two to three tablespoons of yogurt and top up with water. Then you turn on the blender. Make sure that small pieces of oak leaf lettuce remain visible to the fibers.
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25 minMain dishflour, slip tongues, olive oil, garlic, leeks, raw ham, black olives without pit, lemon,fried sole with ham and leek -
40 minMain dishgreen pepper, extra virgin olive oil, spring / forest onion, garlic, sticking potato, chilli pepper flakes, deep-frozen mine, flat leaf parsley,marmitako -
65 minMain dishpotatoes, olive oil, onion, garlic, minced beef, sauerkraut, curry powder, sour cream, parsley,potatoes stuffed with sauerkraut beef -
85 minSide dishshallot, White wine vinegar, red silver onions of tomatoes, limes juice and grater, oysters, sea salt,raw oysters with two toppings
Finallyâ €!
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The secret to low blood pressure with a diet is to eat plenty of vegetables, fruit and omega 3. By eating enough fruits and vegetables you get important blood pressure lowering minerals such as potassium, calcium and magnesium (3). Vitamin D matters too, so fatty fish or a walk in the sun can help too.
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If you find it difficult to get enough healthy food from your breakfast, lunch and dinner? Then you can use smoothies as a healthy snack
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More smoothie and normal high blood pressure recipes? Discover the most complete total solution to lower your blood pressure! .