Looking for great recipe ideas for hypertension? Here are three mouth-watering favorites. They’re easy to make and even easier to fall in love with:
1. Spinach and Shrimp Pasta
If you love Italian food, you’ll be happy to know this tangy spaghetti dish is low in salt but amazingly flavorful. The secret is to use fresh herbs, garlic and olive oil.
- 1 pound uncooked frozen shrimp (peeled and deveined)
- 3 cups fresh baby spinach
- 1 can no-salt-added crushed tomatoes (28 ounces)
- 1 medium yellow onion, chopped
- 8 ounces whole-wheat spaghetti, uncooked
- 2 cloves garlic, crushed and minced
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
- 1 1/2 teaspoons dried oregano
- 3/4 cup chopped fresh basil
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
Cook the spaghetti and toss with a drizzle of olive oil. Next, sauté onions, garlic and oregano. Add tomatoes and simmer for about 10 minutes. Then add balsamic vinegar and shrimp, cooking about 4 minutes. Finally, stir in fresh basil and spinach and cook 1–2 minutes.
Shrimp is a great low-calorie, high protein alternative to the beef in traditional spaghetti. This homemade sauce has much less salt and it’s rich in antioxidant superstars such as lycopene and carotenoids.
2. Tropical Jerk Chicken and Pineapple Slaw
Give your day some tropical flair with this spicy-sweet chicken and refreshing summertime slaw. You can adjust the heat by adding more or less jerk seasoning.
- 4 skinless, boneless chicken breasts
- 2 cups red cabbage, shredded
- 1/2 fresh pineapple, peeled and cored
- 3 heads baby bok choy, sliced thinly
- 2 tablespoons cider vinegar
- 4 teaspoons brown sugar
- 2 teaspoons jerk seasoning
- 2 teaspoons flour
Combine cabbage, pineapple and bok choy in large bowl. Combine 2 teaspoons brown sugar and the cider vinegar. Drizzle over cabbage mixture and toss. Next, combine jerk seasoning, flour and 2 teaspoons brown sugar in a resealable plastic bag. Add chicken to coat.
Finally, cook chicken over medium heat for 8–12 minutes. Slice chicken breasts and serve next to pineapple slaw.
This recipe highlights how to cook without salt. The jerk seasoning takes its zing from cinnamon, garlic, nutmeg, thyme and chilies. With so much aromatic goodness, you don’t need salt to maximize flavor.
3. Chili-Lime Salmon With Roast Sweet Potatoes and Red Peppers
Hypertension-fighting cooking doesn’t have to be complicated. This irresistible salmon is a breeze. Even better, it can wow company any night of the week.
- 1 pound sweet potatoes, cut into 1/2-inch chunks
- 2 medium red, yellow or green peppers, sliced
- 1 1/4 pounds salmon fillets
- 2 tablespoons olive oil
- 3/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon garlic powder or minced garlic
- 1 lime, zested
Place sweet potatoes on baking sheet and sprinkle with olive oil, salt and pepper. Let roast for 15 minutes. Combine cumin, chili powder, garlic, lime zest and 1/2 teaspoon salt. Add half of spice mixture to peppers and half as salmon rub. Remove pan from oven and add peppers. Roast another 5 minutes. Finally, add salmon to the pan, roasting for approximately 6 to 8 minutes, or until just cooked through.
Salmon and other fish rich in omega-3 fatty acids are among the best foods for hypertension. They can lower your blood pressure and triglycerides while providing plenty of vitamin D.
Check back soon for other tasty meal ideas! I’m going to put together my favorite heart-healthy breakfasts for you.