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Recipes to lower high blood pressure

by Alivia Nyhan
Published: Last Updated on

The blood pressure is a condition that is usually symptoms, but if not detected by measuring the same, their effects on the organism can be severe, ranging renal and heart failure, cerebral infarcts and strokes. This lack of control, also known as hypertension , refers to the force of the blood on the walls of the arteries and can be controlled if you take measures in terms of diet and lifestyle. At FastlyHealwe give you 5 recipes to lower high blood pressure .

Hortelana potatoes

Potatoes are a source of potassium , which helps the transmission of nerve impulses, fiber, which produces a feeling of satiety and is a fat-free food. For this recipe you will need:

  • 1 kg of potatoes
  • ½ kg of artichokes
  • 2 cups of peas
  • 1 onion
  • 1 bell pepper
  • 2 cloves of garlic
  • Olive oil
  • Herbs to your liking

Cut the potatoes and artichokes, keeping only the heart. Sauté the garlic, onion and pepper in a frying pan with a little oil. When they have softened, place the potatoes and let them brown, add the peas and artichokes. Cook over low heat and add the herbs you prefer and continue cooking it steamed or boiled, adding a little water. When all the vegetables are tender, turn off the heat and do not add salt to this preparation. You can accompany the potatoes with lean meats or eat it as a main dish.

Basil pasta

The main thing to lower high blood pressure is to reduce your intake of salt and foods high in sodium. Pasta is a low sodium food and will help you control cardiovascular risks. For this recipe you need the following ingredients:

  • 150 gr of spaghetti
  • 1 clove garlic
  • 4 sprigs of chopped parsley
  • 10 grams of basil
  • 1 medium onion
  • 1 bay leaf

Bring the spaghetti to a boil along with the bay leaf and onion. In a frying pan heat oil and add the garlic, parsley and basil. When the pasta is ready, strain it and mix them with the previous preparation.

Mint beans

Legumes are another of the foods that you should eat if you have high blood pressure , since their fiber intake will give you a feeling of fullness, it is advisable to consume them at least 3 times a week. The ingredients you will need for this recipe are:

  • 1 kg of broad beans
  • 2 mint branches
  • 2 cloves of garlic
  • 1 onion
  • Olive oil

Put the beans to cook in a pot with boiling water and salt, when they are ready, strain them and reserve. Peel and cut the onion and put it to cook in a pan with a splash of oil, cover it and leave it to simmer. When the onion is transparent add the minced garlic, beans and mint. Cook for 15 more minutes and serve.

Most of these dishes do not have salt because it is the main enemy of blood pressure, however you can use other seasonings if you feel they need a little more flavor.

Lubina in the oven

Omega-3 and fatty acids will help lower your blood pressure , as long as you don’t eat them fried. Here is a recipe to prepare baked sea bass :

  • 1 lubina
  • 1 onion
  • 1 lemon
  • 1 clove garlic
  • 1 sprig of parsley

Peel and cut the onion into slices and place them on a tray, put the sea bass on the onion bed. Make a few small cuts to the sea bass so that it cooks well and add some lemon wedges to it so that it takes on its flavor. Chop the garlic and parsley and spread it over the sea bass and add a little olive oil. Bake the fish at 150 ºC for 40 minutes, you can accompany it with the garden potatoes.


Suffering from hypertension will have its restrictions when preparing food, however this does not mean that you should deprive yourself of eating a dessert, as long as it adapts to the needs of your body. At FastlyHealwe show you a cheesecake recipe for hypertensive people .

To prepare this recipe you will need the following ingredients:

  • 800 gr of unsalted white cheese
  • 3 green apples grated
  • The juice of 3 apples
  • 2 eggs
  • 4 egg whites
  • 3 tablespoons of sweetener
  • 2 sachets of unflavored gelatin
  • 200 gr of ground sweet biscuits
  • 50 cc of corn oil
  • 50 cc of skimmed milk

First preheat the oven to 160 ºC. In a bowl, mix the sponge cake with the milk, two egg whites and the oil and knead with your hands. In a tray, place waxed paper and add the cake batter, take it to the oven for 10 minutes.

In another bowl, mix the cheese, apples and orange juice, the sweetener, the remaining two whites plus the two whole eggs and the unflavored gelatin. Place this mixture on the cake and put it back in the oven for 45 minutes. Let it cool before eating.

Other recommendations

Some recommendations that you can keep in mind to control high blood pressure are:

  • Avoid processed and fried foods.
  • Cut back on foods high in saturated fat like egg yolks, whole milk, butter, hard cheeses, and ice cream.
  • Do not eat foods that contain the word “hydrogenated” or “partially hydrogenated” as they are high in trans fat.
  • Read the labels on and pay close attention to saturated fat levels.
  • Prefer the healthy way to prepare your food: grilled, boiled or baked, eat it without dressings or sauces.
  • Avoid fast food outlets.
  • Reduce your intake of pastries.
  • Eat foods rich in fiber, such as wheat bran, lentils, some cereals, and brown rice.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to 5 recipes to lower high blood pressure , we recommend that you enter our Food category .

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