3 Delicious Recipes and Other Foods to Lower High Blood Pressure

Changing your diet to one that is healthy always sounds like you are in for some horrible tasting foods, but it doesn't have to be. With more and more Americans being diagnosed with health-related diseases such as high blood pressure, we are finding just a few simple and tasty adjustments can make a world of difference. Whether you are wanting to make preventative measures or have already been instructed by your health care professional to change your diet due to a diagnosis, the following food tips and recipes are sure to please.

Dark leafy vegetables are a great source of both potassium and calcium and have long been associated with the lowering of blood pressure. The great part is many of these foods can be combined into one salad with almost no prep time. Broccoli, spinach and romaine lettuce are some of the most popular choices. Below is a healthy, delicious and simple recipe for a broccoli soup.

Broccoli Soup

Ingredients: 1 1/2lb broccoli, sea salt and pepper to taste

Cut the broccoli into florets. Bring 3 1/2 cups of water to a boil in a pan. Add the broccoli and simmer for about 4 minutes until tender but still nice and dark green. Drain the broccoli through a sieve allowing the water to collect in a bowl. In a blender, put enough of the water to fill it up halfway. Add a pinch of sea salt to the water then dump in the broccoli. On top of the broccoli add another pinch of sea salt. Blend together until all of the florets are gone. Serve in a bowl. The remainder can be kept in the refrigerator in a sealed container for approximately 3 days.

Not all healthy vegetables need to be of the dark and leafy variety. Tomatoes, onion, carrots, avocado, zucchini and potatoes are all prime examples. Potatoes are one of the highest potassium enriched vegetables you can find, and it doesn't matter if they are baked or mashed you will still get the benefit.

Garlic mashed Potatoes

Ingredients: 3 lb potatoes (peeled and cubed), 6 garlic cloves (separated and peeled), 1/2 cup fat-free milk, 1 tablespoon trans-free margarine, sea salt and ground pepper to taste

Bring a large pot to a boil and add the potatoes. Once the water begins to boil again, reduce heat and simmer for a good 15-20 minutes. When you can pass a easily through a potato cube then you are done. Drain the potatoes and add to a large bowl. In a small pan boil about a cup of water then add the garlic. Reduce heat and simmer for about 10 minutes until tender. Drain the garlic. In a food processor or blender, combine the garlic and milk. Puree until smooth. Add the garlic and the margarine to the potatoes. Mash to desired consistency. Season with sea salt and black pepper to taste. Serve.

Besides vegetables, fruits need to begin playing a big part in your everyday diet. Bananas, apples, raisins, grapes, pears, peaches, oranges and apricots can all be eaten as a light snack through out the day, or made into highly nutritious desserts.

Peach Crumble

Ingredients: 8 peaches (peeled, pitted and sliced), Juice from 1 lemon, 1/3 teaspoon ground cinnamon, 1/3 teaspoon ground nutmeg, 1/2 cup flour, 1/4 cup brown sugar, 2 tablespoons trans-free margarine (cut into thin slices), 1/4 cup cooking oats

Preheat the oven to 375 F. Lightly coat a 9-inch pie pan with cooking spray. Arrange peach slices in the prepared pie plate. Sprinkle with lemon juice, cinnamon and nutmeg. In a small bowl, whisk together flour and brown sugar. With your fingers, crumble the margarine into the flour-sugar mixture. Add the oats and stir to mix evenly. Sprinkle the flour mixture on top of the peaches. Bake until peaches are soft and the topping is browned, about 30 minutes. Cut into 8 even slices and serve warm.

There are numerous varieties of each of these recipes, but I have personally made the ones above and find them to be absolutely delicious. As I was diagnosed a few years ago as being pre-hypertension (high blood pressure), I turned to following some of the recipes of the DASH diet and that is where the ones above have come from. Whether you visit their website or buy their recipe book, I am sure even the picky eater in you can find some nice and delicious easy to make healthy meals.