11 good and easy-to-prepare dishes for people with high blood pressure

High blood pressure is a serious health problem that can lead to many dangerous complications.

People with high blood pressure need to follow the instructions for regular check-ups and consult their doctor about how to build a suitable diet.

In general, the menu for people with high blood pressure needs to aim for two main goals:

- Control stable blood pressure : The diet for people with high blood pressure needs to limit sugar, salt, refined carbohydrates, alcohol, saturated fat and trans fat. This will help reduce pressure on the circulatory system, supporting effective blood pressure regulation.

- Prevent complications: Increase the intake of antioxidants, vitamins (A, B, C, D, E, etc.), minerals (magnesium, potassium, calcium, etc.), and strictly control the total amount of calories taken into the body. Only then can the risk of overweight-obesity and the risk of developing complications related to the liver, kidneys, diabetes, and cardiovascular disease in people with high blood pressure be significantly reduced.

Below are simple, easy-to-cook dishes for people with high blood pressure that still ensure adequate nutrition for your reference:

1. Stir-fried celery

Celery is considered a popular vegetable with many beneficial effects in helping to regulate blood pressure. Celery contains high levels of phthalides that can help dilate blood vessels and reduce blood pressure. Some dishes containing celery that are good for people with high blood pressure include stir-fried celery with garlic, stir-fried celery with beef/chicken, etc.

2. Braised eggplant and beans

Eggplant is a food rich in fiber and potassium, which helps improve blood circulation and helps maintain stable blood pressure. Therefore, braised eggplant with beans is one of the indispensable dishes in the menu of people with high blood pressure.

3. Tuna Salad

Tuna is one of the foods rich in potassium, magnesium and brings many great benefits such as reducing blood pressure, reducing inflammation and protecting the heart. When eaten with fresh foods, it will help supplement fiber and vitamins needed to improve the overall health of the patient.

Preparing salads by mixing them with extra virgin olive oil and natural spices like lemon and pepper will make the dish easier to eat without increasing the amount of salt, helping to control blood pressure.

4. Pan-fried salmon

Besides tuna, salmon also contains abundant omega-3 which helps reduce inflammation and effectively protects cardiovascular health. In addition, it is also a source of vitamin D which helps the body increase calcium absorption, fight depression and regulate blood pressure very effectively.

Pan-fried salmon with a little olive oil helps retain its nutritional value, without increasing bad cholesterol or sodium in the body, which is very good for patients with high blood pressure.

5. White meat stir-fried with bell peppers

White meats such as chicken stir-fried with bell peppers are good for people with high blood pressure because they provide a lot of protein without increasing blood cholesterol, helping to maintain stable blood pressure. In addition, bell peppers are also a food rich in vitamin C, which helps improve cardiovascular function and reduce blood pressure.

6. Yogurt

The American Heart Association has found that yogurt can reduce the risk of high blood pressure, especially in women. Researchers found that middle-aged women who consumed five or more servings of yogurt a week had a 20 percent lower risk of high blood pressure than women of the same age who rarely ate yogurt.

Note when choosing yogurt for people with high blood pressure, you should choose low-fat and sugar-free types, which can be eaten with fruits or nuts as a snack during the day.

Yogurt can be eaten with fruits or nuts as a good snack for people with high blood pressure.

7. Winter melon soup

In addition to its ability to purify the body and eliminate toxins, squash also helps reduce blood pressure thanks to its abundant water and fiber content. Squash soup is one of the ideal dishes for people with high blood pressure, especially when prepared lightly, with few spices and only a moderate amount of salt.

8. Snakehead fish soup, bean sprouts and green cabbage

Snakehead fish soup cooked with bean sprouts and green cabbage using natural spices and reduced salt will be a very good dish for people with high blood pressure because it can help control blood pressure and protect the heart.

9. Seaweed, black bean and sea cucumber soup

Seaweed and black beans are popular foods that provide lots of fiber and are an excellent source of protein. Seaweed soup cooked with black beans and sea cucumber is one of the especially nutritious dishes for people with high blood pressure that you can refer to.

10. Chrysanthemum green soup with lean pork

Chrysanthemum greens are rich in potassium and vitamin C, which help lower blood pressure naturally and protect the heart. Lean pork is a source of quality protein that does not increase cholesterol.

Making this soup with lean meat and limited salt will help people with high blood pressure easily enjoy their meal without worrying about their health.

11. Bitter melon soup stuffed with meat

Bitter melon is a food with cooling and diuretic properties. In addition, it also helps reduce blood pressure effectively.

Stuffed with lean meat and cooked into soup with just the right amount of spices, stuffed bitter melon becomes a nutritious dish, suitable for people with high blood pressure and helps improve heart health./.

(Vietnam+)

Source: https://www.vietnamplus.vn/11-mon-an-tot-va-de-che-bien-danh-cho-nguoi-mac-benh-cao-huet-ap-post1045866.vnp