Other lifestyle changes include eating less sodium stopping smoking and drastically reducing alcohol intake. The role of exercise in controlling blood pressure cannot be overemphasized. What an individual elects to eat has implications on their chances of developing hypertension. High blood pressure recipes particularly aim to reduce sodium intake as well as controlling the amount of cholesterol that you take in.
Sodium which is found in most salts retains water or fluids in the body thereby increasing blood pressure. Blood pressure by definition points to a function of blood volume and constriction or dilation of blood vessels. Salt increases the volume of blood flowing in arteries thereby increasing pressure. Cholesterol is a dangerous substance if let to go its course. This refers particularly to bad cholesterol (LDL). It creates plaque build up in the arteries which constricts blood flow raising blood pressure.
Plaque from cholesterol may even completely block arteries leading to heart attack or heart failure aside from hypertension. Recipes for high blood pressure listed at the end of this article contain low cholesterol foods that are beneficial to a person's blood pressure health. The recipes also limit saturated fat that you consume. These high blood pressure recipes can be used to both prevent and control or better manage a high blood pressure condition.
The most common and dietitian recommended hypertension recipes come with the well known high blood pressure diet the DASH diet and eating plan. Like any good blood pressure recipe DASH recipes focus on increasing consumption of food items that are rich in nutrients that bring benefits of lowering blood pressure. The recipes and eating plan is loaded with potassium, calcium and magnesium, protein and fiber.
Recipes for hypertension patients and those desiring to prevent the development of high blood pressure are also instrumental in weight loss. Weight loss even by marginal points is effective enough to help lower your risk of developing hypertension and cardiovascular diseases. At the very least eating a proper recipe for high blood pressure and accompanying eating plan, you should not gain weight. Overall recipes for high blood pressure aim for a calorie delivery lower than what most individuals usually consume.
Low Sodium Recipes For High Blood Pressure
As noted earlier in this article sodium consumption is amongst risk factors for high blood pressure. Most people consume more sodium than is really needed by their bodies on a day to day basis. A very small amount of sodium occurs naturally in natural foods. Most harmful sodium quantities to blood pressure health are added at processing.
Low sodium recipes for high blood pressure aim to reduce or eliminate as many processed foods as possible in order to limit the intake of processed salt. For example processed cheeses alone may have as much as 600mg of sodium per 2 oz against a daily total sodium consumption limit of 1300mg. If you are developing your own low sodium high blood pressure recipes at home go for ingredients with low or reduced sodium or no salt added versions of foods.
You may develop or select your recipes around fresh poultry, fish and lean meat in place of canned, smoked or processed versions. Low sodium recipes for high blood pressure typically limit cured foods normally bacon and ham, food speckled in brine such as pickles and olives and condiments such as ketchup and barbecue sauce. Should these condiments be used they must be used sparingly. Your rice, pasta and hot cereals must be cooked without sodium or salt containing sodium. Some salts have no sodium but taste differently. Spices in place of salt can be successfully and tastefully used.
Selected Recipes For High Blood Pressure
New Potato Salad
16 small new potatoes (5 cups)
2 Tbsp olive oil
1/4 cup green onions, chopped
1/4 tsp black pepper
1 tsp dill weed, dried
1. Thoroughly clean potatoes with vegetable brush and water.2. Boil potatoes for 20 minutes or until tender.3. Drain and cool potatoes for 20 minutes.4. Cut potatoes into quarters and mix with olive oil, onions,and spices.5. Refrigerate until ready to serve.
Chicken and Spanish Rice
1 cup onions, chopped
3/4 cup green peppers
2 tsp vegetable oil
1 8 oz can tomato sauce
1 tsp parsley, chopped
1/2 tsp black pepper
11/4 tsp garlic, minced
B5 cups cooked brown rice (cooked in unsalted water)
31/2 cups chicken breasts, cooked, skin and bone removed,and diced
1. In a large skillet, sauté onions and green peppers in oil for5 minutes on medium heat.2. Add tomato sauce and spices. Heat through.3. Add cooked rice and chicken. Heat through.
1 pound lean ground turkey
1/2 cup regular oats, dry
1 large egg, whole
1 Tbsp onion, dehydrated flakes
1/4 cup ketchup
1. Combine all ingredients and mix well.2. Bake in a loaf pan at 350 °F for 25 minutes or to an internaltemperature of 165 °F.3. Cut into five slices and serve.