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High Blood Pressure recipes
Last Updated : Mar 06,2018
WHAT IS HIGH BLOOD PRESSURE (HYPERTENSION)?
We all regularly use the words ‘blood pressure’ when we feel even slightly ill, without really understanding what they mean. Blood pressure (B.P) is merely the pressure exerted on blood vessels by circulating blood due to the rhythmic beating (contraction and relaxation) of the heart. That means normal blood pressure is not something to be worried about – if your heart is beating your blood will exert pressure on the blood vessels.
What is a cause for worry is when a person has high blood pressure (or hypertension). In such a case his heart has to exert more force to pump almost the same quantity of blood within the same time. The two parameters for this are Systolic B.P, which is the pressure exerted during the contraction of the heart, and is always high; and Diastolic B.P, which is the pressure exerted during the relaxation of the heart, and is comparatively low. High blood pressure in an adult is defined as blood pressure equal to or greater than 140 mm Hg systolic pressure or equal to or greater than 90 mm Hg diastolic pressure.
High blood pressure or hypertension is more and more prevalent these days, especially among younger people. Apart from stress and obesity, one of the reasons for this is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes.
DIAGNOSIS OF HIGH BLOOD PRESSURE
The easiest and most reliable way to find out if you have high blood pressure is to have your B.P checked regularly. Blood pressure is measured in millimetres of mercury (mm Hg). The average ideal B.P levels are 120/80 for young people, and 140/90 for older people. Levels equal to or higher than these indicate that you may be suffering from mild, moderate or severe B.P. It is very important to initiate the right treatment once you discover what level of high B.P you suffer from.
|Level of severity ||Systolic B.P ||Diastolic B.P ||TREATMENT |
|Mild B.P (most commonly occurring stage) ||140-160 ||90-100 ||Can be easily brought back to normal with some life style management, diet modification and proper medication. |
|Moderate B.P (progressive stage and predisposes one to several other complications like heart disease and diabetes) ||160-200 ||100-120 ||Should undergo regular blood pressure checks, take required medication, reduce weight, restrict sodium intake, and make appropriate lifestyle modifications. |
|Severe B.P (highest risk stage) ||Above 200 ||Above 120 ||Once a person’s B.P reaches this level, it is very difficult to bring it back to normal. A person with such high B.P must be very cautious about medications, and maintain the right sodium and potassium ratio in his diet. Lifestyle modifications are also required. |
The recipes in this section have been designed to use minimum salt yet retaining its taste and flavour. In most of the recipes we have measured and used the minimum amount of salt required to make a dish appetizing, however you can decrease or increase the salt according to the daily sodium limit prescribed to you. However in other recipes, you can follow a thumb rule – 1/8 to ¼ teaspoon of salt for a serving of 4. Ranging from breakfast options, and soups and Salads to rotis, subzis and international cuisine, the recipes use low-sodium ingredients, limited amount of oil and are devoid of high-sodium processed foods.
Cabbage and Dal Paratha , Dahi Bhindi , Jowar Pyaz ki Roti , Mili Jhuli Subzi and many more recipes are a true treasure for hypertensives. For those who want to please their palate for pickle, can try Carrot Pickle and Green Chilli Pickle .
So tuck the salt out of sight, and start reducing your sodium intake. Eat healthy to keep your blood pressure in check.
Try Our Other Lower Blood Pressure Recipes…
Lower Blood Pressure Accompaniments Recipes
Lower Blood Pressure Breakfast Recipes
Lower Blood Pressure Desserts Sweets Recipes
Lower Blood Pressure International Recipes
Lower Blood Pressure Rice, Pulao Recipes
Lower Blood Pressure Rotis, Parathas Recipes
Lower Blood Pressure Salads Recipes
Lower Blood Pressure Soups Recipes
Lower Blood Pressure Subzis Recipes
Nourishing Khichdi, Oats Moong Dal and Vegetable Khichdi, Low Salt Recipe by Tarla Dalal
To many, the phrase comfort food is synonymous with Khichdi, a nourishing and homely food that never fails to satiate.
In this recipe, we have combined high fibre oats with yellow moong dal to make a Nourishing Khichdi with a difference. Veggies add a welcome crunch to this recipe, while also br ....
20 Feb 18
Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk by Tarla Dalal
Making curds is a skill that every Indian must acquire because we cannot live without curds! Curd is not only tasty but packed with good health too, especially if it is made with pure cow’s milk.
Basic Homemade Curd is easy to make. It can be enjoyed plain, or used to make recipes like
17 Aug 17
Grilled Sweet Potato, Low Salt Recipe by Tarla Dalal
Rich in potassium and magnesium, sweet potatoes are known to enhance kidney function, making them good for those having high blood pressure.
Grilled Sweet Potato is a scrumptious snack made using this beneficial veggie. Simple and easy to make, this snack features slices of parboiled, unpeeled s ....
28 Dec 17
Grilled Zucchini and Carrots by Tarla Dalal
Hungry kya? Try this instant snack instead of reaching out to junk foods. Grilled Zucchini and Carrots is an elegantly flavoured and healthy snack that cooks instantly.
A simple snack of veggies drizzled with olive oil and seasoned with sea-salt and pepper, this is a good way to benefit from the ....
23 Aug 17
Seviyan Upma, Vermicelli Veg Upma, Low Salt Recipe by Tarla Dalal
Seviyan Upma, made with wheat vermicelli, is a very popular breakfast because it can be cooked quite swiftly and does not require much advance planning or preparations.
This is a healthier version of Seviyan Upma with lots of colourful veggies and just the right amount of salt. A traditional tem ....
03 Jan 18
Vegan Oats and Coconut Milk Pudding by Tarla Dalal
Coconut Milk is being increasingly recognised for its health benefits. With a creamy, pleasant flavour, it adds not just nutrients but also taste to any dish it is used in.
This no-fuss, easy-to-make Vegan Oats and Coconut Milk Pudding is a wonderfully healthy breakfast with a creamy mouth-feel ....
03 Jan 18
Strawberry Oats Pudding by Tarla Dalal
Armed with recipes like these, you can ensure a healthy and tasty breakfast without sweating in the kitchen. All you need to do is mix the ingredients together and let them sit in the fridge overnight.
In the morning, when the oats, berries and almond milk have become acquainted with each other, ....
03 Jan 18
Strawberry Almond Milk and Oats Smoothie by Tarla Dalal
Top-up your nutrients with this tasty smoothie, on days when you are in a rush and don’t have time for a full-fledged breakfast
Filling, tasty and loaded with nutritious ingredients, this healthful Strawberry, Almond Milk an ....
05 Nov 15
Carrot and Bell Pepper Soup by Tarla Dalal
Reducing salt intake is very easy. You just need to top up on other flavourful and aromatic ingredients and you will barely notice the missing salt. Not only that, you also need to understand that a low-sodium diet does not mean just salt – you need to also reduce other high-sodium ingredients.
18 Aug 17
Cabbage and Onion Roti, Low Salt Recipe by Tarla Dalal
Simple, common ingredients are put together to make a delectable roti that fits perfectly into a blood pressure friendly menu.
The crazy crunch of cabbages and onions, together with the spiky flavours of garlic and green chillies make this Cabbage and Onion Roti a drool worthy one.
Apart fro ....
13 Dec 17
Homemade Orange Juice, Made in Hopper, Vitamin C Rich by Tarla Dalal
There is nothing as pristine and soulful as 100 per cent pure, unsweetened juice, made by you in your own kitchen! And such juices can be addictive, to the extent that you will never buy packaged juices from the shop again.
Most fruits, including orange, are best had fresh in fruit form itself, ....
14 Aug 17
One Meal Soup, Low Salt Recipe by Tarla Dalal
A nourishing soup that does wonders for the heart! The One Meal Soup brims with the goodness of vegetables and moong dal, and provides you with a good amount of fibre and protein.
It is also a wonderful source of vitamin C
, a ....
07 Jul 12
Fresh Green Garlic Pickle by Tarla Dalal
Yearning for a healthy pickle? green garlic has blood-thinning compounds that help maintain normal b. P. Chop very finely to appreciate its sharp flavour.
25 Aug 17
Quick Tomato Rasam, Low Salt Recipe by Tarla Dalal
Quick Tomato Rasam is a quick, low-salt version of the ever-popular South Indian Rasam, made suitable for those with high blood pressure.
A vibrant masala that combines everyday spices in apt proportions gives the tomato-based rasam an appetizing flavour and irresistible aroma.
Garlic is kno ....
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