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World Hypertension Day
Last Updated : Jul 13,2018
Beat BP Blues with the Right Foods
May 17th is World Hypertension Day – and that’s not a day that reminds you of your health condition but a day to get together and figure out ways to beat the BP blues and stay as fit and happy as ever! Any health condition is manageable if you make positive changes in your diet and lifestyle. Hypertension is no different. Just keep the salt down and keep your confidence high!
As far as High Blood Pressure, Low Salt (hypertension) is concerned, the main restriction is on salt. But, many people think that food tastes bland without salt. That’s not so! And, these recipes will demonstrate the fact to you. When you bring down the salt levels, you just need to compensate by adding a few other seasonings or garnishes to boost the flavour and aroma.
This year on World Hypertension Day, we have decided to serve a selection of delectable recipes to your inbox. We have picked all-time favourite traditional recipes from across India and made them suitable for hypertensives by restricting the salt and modifying the ingredients accordingly. Right from North Indian subzis and parathas to South Indian Mixed Vegetable Thoran, from Nourishing Khichdi and Sprouts Kadhi in the West to snacks like Oats Nimki from the East, we have picked a range of traditional treats and modified them to fit comfortably into a hypertensive person’s diet. By trying these recipes you will get an idea about how to modify the recipes that you regularly cook at home. You can gradually create customised versions of all your favourite recipes. You will also find loads more recipes on our website and app.
Before we sign off, here are a few smart dietary tips that will help cut down on salt and sodium in your diet:
1) Swipe that salt shaker off the table!
2) Say no to MSG (Ajinomoto).
3) Avoid using baking powder and baking soda.
4) Stay away from salt-preserved foods like pickles, canned foods, cheese, peanut butter, salted butter etc.
5) Resist from munching on bakery products like biscuits, breads, cakes and pastries, which are made with refined flour.
6) Strictly keep away from ready-to-eat products like chips, wafers, deep-fried snacks etc.
Trust us, you will not miss the missing salt! A dash of pepper or a sprinkling of jeera powder will more than compensate for it. Just stay focused on the happiness and good health that lies ahead!
Top 10 Low Salt Recipes
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 bringing in their share of fibre and antioxidants.
Perfectly spiced with just a mild touch of salt, this dish makes a healthy treat when served with a bowl of low-fat curds.
You can also try other recipes like the Nutritious Pumpkin Soup
and Poha Handwa
The moment somebody hears the word ‘makhani’, it reminds them of a rich and buttery gravy and they immediately strike it off their diet-friendly list!
However, this innovative recipe shows that you can recreate the same buttery experience using apt ingredients and cooking methods, in a pretty much diet-friendly way.
This is indeed a makhani gravy but we have not even used a spot of high-saturated, fat-laden butter, but used a little bit of oil instead.
The koftas are also unusual, made using iron-rich nachni for binding, instead of corn flour. Putting our heads together to make the Cabbage Nachni Koftas in Makhani Gravy as healthy as possible, we decided to steam the koftas instead of deep-frying them.
This makes the dish healthier, without compromising on flavour. This low-salt recipe is sure to be a healthy treat for those with high blood pressure.
You can also try other low-salt subzis like the Mili Jhuli Subzi
and Bengali Mixed Vegetable Dry Sabzi
Super-healthy handvos made of poha and nachni flour, and super-tasty too? Yes, we are not kidding you. Try this for taste, and you will believe us.
Poha is rich in iron, which is required for the formation of new red blood cells that help maintain normal blood circulation and blood pressure. So, we have used a batter of curds, poha and nachni flour, perked up with a traditional tempering and spice powders, not to forget a basketful of tasty and nutritious veggies.
Made with just the right amount of salt, this recipe is ideal for those with high blood pressure. Do not prepare the batter too much in advance as it will release water and make it difficult to make the handvos.
Also, remember that the Poha Nachni Handvo takes time to cook, but you must be patient and cook it on a medium flame.
You can also try other recipes like Healthy Stuffed Luchi
and Grilled Sweet Potato
Thoran is an all-time favourite Keralite vegetable preparation. It is a simple but flavour-packed method of tempering veggies with red chillies and garlic, and seasoning it with crushed cumin seeds.
A dash of red chilli powder adds a touch of spice to this peppy dish. Do not miss out on the garlic, because it not only adds flavour to the Mixed Vegetable Thoran but also helps control your blood pressure.
The combination of ingredients in the tempering gives the Thoran such a rich aroma and flavour that you do not feel the reduction in salt. Enjoy this South Indian delicacy with whole wheat rotis
Fibre, calcium, protein and loads of energy come together in a tasty roti flavoured with spring onions and green chillies! jowar pyaz ki roti is a gluten-free, cholesterol-free recipe that you can prepare even every day. You just need a spot of practice in flattening the dough with your palms, or alternatively you can roll it between plastic sheets.
A great combination of cereals, pulses and vegetables, this balanced dish can be made more nutritious by replacing half the wheat flour with soya flour or nachni flour.
Apt use of spices can effectively cover up the inadequacy of salt, ensuring that a dish still tastes fabulous! This Mili Jhuli Subzi is a perfect examples. A tempting collection of colourful and juicy veggies is cooked with tomatoes and a paste of onions, spices and seeds.
This paste also includes poha, which helps to thicken the gravy. We have restricted the salt to suit those with high blood pressure, but that hardly constrains the bursting flavour of this mildly-spicy gravy. Relish the Mili Jhuli Subzi with hot phulkas
to experience its irresistible charm!
Caraway flavoured brown rice, layered with an assortment of colourful vegetables cooked in a subtly spiced gravy, the White Gravy Biryani is a mouth-watering and sumptuous dish – almost a one-pot meal! It has lots of garlic and ginger, which help to counterbalance the effects of sodium and make this dish suitable for those with hypertension. The use of brown rice instead of polished varieties adds to the fibre content of this dish, making it all the more heart-friendly.
Give your regular kadhi a nutrient boost by adding sprouts to it. A traditional tempering gives the Sprouts Kadhi an appetising aroma, while ingredients like green chilli paste and spice powders give it an irresistible flavour.
The sprouts not only contribute immense nutrients and fibre but also a variety of textures, which makes the kadhi more toothsome. A perfect addition to lunch or dinner, this Sprouts Kadhi is quite flavourful without using too much salt, making it ideal for those with high blood pressure.
Serve with rotis
Nimki is a crunchy, diamond-shaped savoury Bengali
snack. It is characterised by its crispness and appetizing flavour of cumin and pepper.
It can be enjoyed plain, or with tongue-tickling green chutney
green chutney. In this recipe, we have combined whole wheat flour with oats to make a heart-healthy Oats Nimki.
Spices like pepper and jeera make up for the reduction in salt, ensuring that this healthy version tastes just as good as the traditional one.
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