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Healthy Recipes to Help Reduce High Blood Pressure
Grilled Chicken – Greek Style
4 Chicken Breast cut up in halves
Remove skin (boneless preferred)
1 teaspoon olive oil
4 oz. spaghetti: broken into thirds
1 small yellow onion, chopped
1 small green pepper, cleaned, removed seeds and cut into
strips
½ teaspoon minced garlic from the jar or one clove of fresh
garlic
½ medium lemon
1 teaspoon oregano leaves
½ teaspoon salt substitute
1/8 teaspoon pepper
1 bay leaf
16 oz. canned crushed tomatoes (no salt)
¼ cup of water
1 tablespoon chopped parsley
In a large pot, once water is boiling, add spaghetti for 15
minutes.
Heat olive oil in pan.
Brown chicken on each side.
Add cooked spaghetti, onion, and green peppers around
chicken.
Add garlic, lemon, oregano, a salt substitute, pepper, bay leaf.
Pour tomatoes and water over the top of the chicken.
Lightly stir with spoon.
Bring to a boil. Reduce heat to low. Stir, cover and cook until
chicken and spaghetti is done (no red inside chicken).
Depending on the stove, this should take around 15 minutes
Remove bay leaf and garnish with parsley
Nutritional information per serving:
Calories: 280
Total Fat: 3 grams
Saturated fatty acids: 1 gram
Cholesterol: 68 milligrams
Sodium: 341 milligrams
4 Chicken Breast cut up in halves
Remove skin (boneless preferred)
1 teaspoon olive oil
4 oz. spaghetti: broken into thirds
1 small yellow onion, chopped
1 small green pepper, cleaned, removed seeds and cut into
strips
½ teaspoon minced garlic from the jar or one clove of fresh
garlic
½ medium lemon
1 teaspoon oregano leaves
½ teaspoon salt substitute
1/8 teaspoon pepper
1 bay leaf
16 oz. canned crushed tomatoes (no salt)
¼ cup of water
1 tablespoon chopped parsley
In a large pot, once water is boiling, add spaghetti for 15
minutes.
Heat olive oil in pan.
Brown chicken on each side.
Add cooked spaghetti, onion, and green peppers around
chicken.
Add garlic, lemon, oregano, a salt substitute, pepper, bay leaf.
Pour tomatoes and water over the top of the chicken.
Lightly stir with spoon.
Bring to a boil. Reduce heat to low. Stir, cover and cook until
chicken and spaghetti is done (no red inside chicken).
Depending on the stove, this should take around 15 minutes
Remove bay leaf and garnish with parsley
Nutritional information per serving:
Calories: 280
Total Fat: 3 grams
Saturated fatty acids: 1 gram
Cholesterol: 68 milligrams
Sodium: 341 milligrams
Southwest Chili & Beans
½ lb. extra lean ground beef or ground turkey
15 ½ oz. can of dark kidney beans (drained & save liquid)
1 cup canned tomato puree (no salt)
1 tablespoon minced onion
1 ½ tablespoon chili powder or cayenne pepper
A pinch of black pepper
Place 3 tablespoons olive oil in pan.
Lightly brown extra lean ground beef or ground turkey.
Drain Fat.
Stir in ingredients.
Bring to a boil.
Reduce heat, cover and simmer for 10 minutes.
Serve hot.
Nutritional Information per serving:
Serving size; ¾ cup
Calories: 230
Total Fat; 9 grams
Saturated Fatty acids: 3 grams
Cholesterol; 34 milligrams
Sodium: 390 milligrams
½ lb. extra lean ground beef or ground turkey
15 ½ oz. can of dark kidney beans (drained & save liquid)
1 cup canned tomato puree (no salt)
1 tablespoon minced onion
1 ½ tablespoon chili powder or cayenne pepper
A pinch of black pepper
Place 3 tablespoons olive oil in pan.
Lightly brown extra lean ground beef or ground turkey.
Drain Fat.
Stir in ingredients.
Bring to a boil.
Reduce heat, cover and simmer for 10 minutes.
Serve hot.
Nutritional Information per serving:
Serving size; ¾ cup
Calories: 230
Total Fat; 9 grams
Saturated Fatty acids: 3 grams
Cholesterol; 34 milligrams
Sodium: 390 milligrams
BLOOD PRESSURE FACTS
| Copyright 2008 ::Blood Pressure Facts |
Grilled Deep Ocean Haddock or Cod with Dill
1 lb. fresh or frozen haddock or cod fillets
3 tablespoons canola or olive oil (no extra virgin)
1 medium sized lemon
1/2 teaspoon dried dill
1/8 teaspoon salt substitute
1/3 teaspoon oregano
pinch of pepper
Directions:
Remove wrapper or thaw fish in refrigerator.
Wash with cold water, pat dry with paper towel.
Separate into four fillets or pieces.
Heat pan with canola or olive oil.
Place fish in pan and add the lemon and seasonings.
Gently turn over fish with a spatula and brown on both sides.
Cover and cook over moderate heat until fish is thoroughly
done.
Cooking should take around 5 minutes
Nutritional information per serving:
Serving size; 1 fillet
Calories: 95
Total Fat: 1 gram
Saturated Fatty Acids: Trace
Cholesterol: 55 milligrams
Sodium: 147 milligrams
1 lb. fresh or frozen haddock or cod fillets
3 tablespoons canola or olive oil (no extra virgin)
1 medium sized lemon
1/2 teaspoon dried dill
1/8 teaspoon salt substitute
1/3 teaspoon oregano
pinch of pepper
Directions:
Remove wrapper or thaw fish in refrigerator.
Wash with cold water, pat dry with paper towel.
Separate into four fillets or pieces.
Heat pan with canola or olive oil.
Place fish in pan and add the lemon and seasonings.
Gently turn over fish with a spatula and brown on both sides.
Cover and cook over moderate heat until fish is thoroughly
done.
Cooking should take around 5 minutes
Nutritional information per serving:
Serving size; 1 fillet
Calories: 95
Total Fat: 1 gram
Saturated Fatty Acids: Trace
Cholesterol: 55 milligrams
Sodium: 147 milligrams
Healthy Eating Habits to Fight High Blood Pressure
Follow these simple rules to fight obesity and stick to
a healthy eating plan for overall good health.
Eat More Heart Healthy Fruits and Vegetables
Eat less meat in smaller portions and make sure it is
lean, trimming away any excess fat. Try to avoid fried
meat and opt for baked or broiled pieces instead.
Try steaming vegetables or saute in chicken broth
instead of butter. Add lemon juice for extra flavor.
Add fiber rich foods like whole-grain breads and
beans.
Use lower calorie margarines rather than full fatted
butter. It is better because you should be using less
saturated fat.
Cut down on soft drinks and fruit beverages that add
mega calories to your daily intake.
Use fat-free cottage cheese and yogurt to replace
mayonaisse.
Reduce nut products like peanut butter which are high
in calories.
Eliminate canned fruit that has been packed in heavy
syrup. Opt for fruit that is packed in its own juice.
Follow these simple rules to fight obesity and stick to
a healthy eating plan for overall good health.
Eat More Heart Healthy Fruits and Vegetables
Eat less meat in smaller portions and make sure it is
lean, trimming away any excess fat. Try to avoid fried
meat and opt for baked or broiled pieces instead.
Try steaming vegetables or saute in chicken broth
instead of butter. Add lemon juice for extra flavor.
Add fiber rich foods like whole-grain breads and
beans.
Use lower calorie margarines rather than full fatted
butter. It is better because you should be using less
saturated fat.
Cut down on soft drinks and fruit beverages that add
mega calories to your daily intake.
Use fat-free cottage cheese and yogurt to replace
mayonaisse.
Reduce nut products like peanut butter which are high
in calories.
Eliminate canned fruit that has been packed in heavy
syrup. Opt for fruit that is packed in its own juice.
The dreaded dietary guidelines; you have heard this all your life. Eat less and exercise more. To
make matters worse, you should eat healthy foods and not fast food.
You can make minor changes to the ingredients you use during preparing food at home and you can
watch what you order when eating at a restaurant. You know the routine, but here goes:
• Know approximately how many calories you eat each day.
• Do 30 minutes of physical activity at least 4-5 times a week.
• Eat a diet rich in vegetables and fruits.
• Choose whole-grain, high-fiber foods.
• Eat fish at least twice a week.
• Limit the amount of saturated fat, trans fat and cholesterol.
• Select dairy products that are fat-free, 1 percent fat, and low-fat.
• Reduce the number of beverages and foods that are high in calories and low in nutrition, such
as soft drinks, fruit and power drinks.
• Choose foods with little or no salt—watch for hidden salt in processed foods.
• Drink alcohol in moderation.
You know what you need to do, now all you have to do it step up and make the right decisions. Do
not think of this as an absolute. You can still have the special foods you really love, but in
moderation.
make matters worse, you should eat healthy foods and not fast food.
You can make minor changes to the ingredients you use during preparing food at home and you can
watch what you order when eating at a restaurant. You know the routine, but here goes:
• Know approximately how many calories you eat each day.
• Do 30 minutes of physical activity at least 4-5 times a week.
• Eat a diet rich in vegetables and fruits.
• Choose whole-grain, high-fiber foods.
• Eat fish at least twice a week.
• Limit the amount of saturated fat, trans fat and cholesterol.
• Select dairy products that are fat-free, 1 percent fat, and low-fat.
• Reduce the number of beverages and foods that are high in calories and low in nutrition, such
as soft drinks, fruit and power drinks.
• Choose foods with little or no salt—watch for hidden salt in processed foods.
• Drink alcohol in moderation.
You know what you need to do, now all you have to do it step up and make the right decisions. Do
not think of this as an absolute. You can still have the special foods you really love, but in
moderation.
High Blood Pressure Dietary Guidelines
You have been diagnosed with high blood pressure—now what? You can help yourself by
eating healthy foods. This can help reduce the risk of high blood pressure, and, in turn, you
will reduce your risk of stroke or heart attack.
You have been diagnosed with high blood pressure—now what? You can help yourself by
eating healthy foods. This can help reduce the risk of high blood pressure, and, in turn, you
will reduce your risk of stroke or heart attack.
Foods That Lower Blood Pressure
Did you know that eating certain foods can actually help you lower your blood pressure?
One super food for lowering blood pressure among other health attributes is the tomato. Tomatoes are very rich in
lycopene, which is an extraordinary antioxidant and has been known to prevent disease of the heart, some cancer
and other health problems as well.
Green leafy spinach is another great food that is full of iron, vitamins, minerals and many other needed nutrients
which have been proven to help in lowering blood pressure.
Skim milk is a wonderful source of vitamins and calcium which your body needs daily and it has been proven to
lower blood pressure in some people up to 10%. Now that’s a great statistic.
Other foods which are in this healthy category include bananas, white baked potatoes, soybeans, sunflower
unsalted seeds, almonds and beans of any type and they all can lower the blood pressure when eaten regularly.
Greens like Kale, turnips, broccoli, mustard greens and collard greens are high sources of calcium which are
healthy for you. Potassium rich foods such as raisins, nectarines, grapefruits, cantaloupes, asparagus, cabbage,
peas, oranges, cauliflower and many other fruits are additions which should be in your diet as well.
Who doesn’t love chocolate? Well the good news now is that darker chocolates of 60% or higher cacao content are
actually great for your health and for lowering high blood pressure. If you consume 25 calories per day of these
darker rich chocolates, you will see lowering of blood pressure. The other good news is that there is no worry
about added weight gain from eating it. It’s great to now have a legitimate reason to eat dark chocolate on a daily
basis for healthy side effects.
So go out grocery shopping and stock up on these healthy and beneficial foods to get your blood pressure lowered
and under control. An additional benefit is that maybe we can get in better shape along the way by making healthy,
food choices.
Did you know that eating certain foods can actually help you lower your blood pressure?
One super food for lowering blood pressure among other health attributes is the tomato. Tomatoes are very rich in
lycopene, which is an extraordinary antioxidant and has been known to prevent disease of the heart, some cancer
and other health problems as well.
Green leafy spinach is another great food that is full of iron, vitamins, minerals and many other needed nutrients
which have been proven to help in lowering blood pressure.
Skim milk is a wonderful source of vitamins and calcium which your body needs daily and it has been proven to
lower blood pressure in some people up to 10%. Now that’s a great statistic.
Other foods which are in this healthy category include bananas, white baked potatoes, soybeans, sunflower
unsalted seeds, almonds and beans of any type and they all can lower the blood pressure when eaten regularly.
Greens like Kale, turnips, broccoli, mustard greens and collard greens are high sources of calcium which are
healthy for you. Potassium rich foods such as raisins, nectarines, grapefruits, cantaloupes, asparagus, cabbage,
peas, oranges, cauliflower and many other fruits are additions which should be in your diet as well.
Who doesn’t love chocolate? Well the good news now is that darker chocolates of 60% or higher cacao content are
actually great for your health and for lowering high blood pressure. If you consume 25 calories per day of these
darker rich chocolates, you will see lowering of blood pressure. The other good news is that there is no worry
about added weight gain from eating it. It’s great to now have a legitimate reason to eat dark chocolate on a daily
basis for healthy side effects.
So go out grocery shopping and stock up on these healthy and beneficial foods to get your blood pressure lowered
and under control. An additional benefit is that maybe we can get in better shape along the way by making healthy,
food choices.