People with hypertension cannot enjoy foods that are high in sugar and salt. But, that does not mean you need to deprive your taste buds altogether. By choosing healthy ingredients and altering a few traditional recipes, you can enjoy a regular meal without any guilt. Try to make these recipes a part of your weekly menu and you won’t regret eating healthy:
1. Quinoa Stuffed Tomatoes:
This is one of the best ways to incorporate the goodness of quinoa in your diet, along with some veggies. Boil quinoa and sauté it with half a teaspoon of oil, cumin seeds, chopped capsicum, a pinch of salt and spices. Scoop the pulp out of the tomatoes and stuff it with the quinoa mixture. Bake it and serve hot with sautéed veggies or brown rice. Quinoa is rich in protein and high in fibre, magnesium and potassium, among other nutrients; thus, it falls into the category of good foods for hypertension (link with the foods for hypertensives article).
2. Chana Paneer:
This recipe is a delicious Indian style healthy dish that provides a lot of nutritional content. Chana, or chickpeas, is high in fibre, protein, and minerals. Chickpeas are naturally low in sodium with 24mg per 100gms (USDA); hence, it can prevent high blood pressure as well as minimise the risk for heart disease. Since paneer is a rich source of calcium, potassium and other vital nutrients, combining it with chana makes it an ideal choice for people with hypertension. When blended with tomato pulp, veggies and flavourful spices, this subzi tastes no different from a regular comfort meal that you have for lunch or dinner.
3. High Fibre Pasta:
Brown rice and whole wheat pasta are good choices for people with hypertension. High fibre pasta can be a better alternative than cutting pasta out of your diet altogether. Choosing low-calorie sauces and a generous portion of veggies can add a lot of nutrients to the dish.
4. Healthy Breakfast Porridge:
This porridge is made with jowar. Packed with plenty of iron, protein and calcium, jowar keeps you full due to its high fibre content. This quick breakfast is best made with coarsely powdered jowar and is cooked in a pressure cooker. Sauté it with onions, tomatoes, and coriander along with mustard seeds and other spices.
5. Flaxseed Raita:
Rich in Omega-3 fatty acids, flax seeds may be effective in lowering blood pressure levels. Typically, Omega-3 fatty acids are found in seafood, therefore flax seeds may be a good alternative for vegetarians in preventing hypertension. Whole or ground flaxseed can be added to your regular vegetable raita. Mix it with a pinch of salt and sugar, cumin powder, and some fresh coriander for a crunchy raita that you can have along with your meal.
6. Green Peas Soup:
Peas are a low-fat superfood that also contains protein, dietary fibre and vitamins. Peas are packed with the mineral potassium, which is known to help lower blood pressure by balancing out the negative effects of salt. A hot serving of pea soup can be very satisfying for a midday or evening meal. Just sauté some spring onions with their stalk intact in half a teaspoon of oil and add some green peas to it. Add 2 cups of water, some fresh pepper, and a pinch of salt. Once the peas are tender, make a smooth paste using a blender. Serve hot.
7. Cabbage and Dal Parathas:
Parathas are a traditional breakfast and lunch delicacy in most Indian households. Mix cabbage and boiled dal with the flour while kneading the dough for the paratha. Add the required spices and cook the parathas with a little oil or ghee. Both cabbage and dal are rich in potassium, which helps in lowering blood pressure. The insoluble fibre present in pulses helps keep cholesterol and blood pressure at healthy levels. You can also substitute whole wheat flour with nachni or soya flour instead.