Summer is the perfect time to lighten up your meals and indulge in refreshing, healthy foods. If you have high blood pressure, then it’s important to choose foods that will help lower it.
In this article, we’ll explore some delicious and nutritious summer meals that can help keep your blood pressure under control.
Fruits and Vegetables
Fruits and vegetables are key components of a healthy summer diet. They are rich in fiber, vitamins, minerals, and antioxidants that help lower blood pressure. Some of the best fruits and vegetables for blood pressure include:.
- Leafy greens like spinach, kale, and collard greens
- Berries like blueberries, strawberries, and raspberries
- Bananas, kiwis, and oranges
- Cucumbers, tomatoes, and bell peppers
Grilled Vegetables
Grilling vegetables is a great way to enjoy their flavor while avoiding added fats and oils. Chop up some of your favorite summer vegetables like zucchini, eggplant, onion, and bell peppers.
Brush them with a little olive oil and season with garlic powder, black pepper and sea salt. Grill them until they are cooked to your liking and serve them as a side dish or over quinoa for a complete meal.
Watermelon Salad
Watermelon is a refreshing and hydrating fruit that is perfect for summer. To make a watermelon salad, chop up fresh watermelon and mix it with fresh mint leaves, crumbled feta cheese, chopped cucumbers and a splash of balsamic vinegar.
This salad is not only delicious but also loaded with nutrients that help lower blood pressure.
Grilled Salmon
Salmon is a great source of omega-3 fatty acids that can reduce inflammation and lower blood pressure. To grill salmon, brush it with olive oil and season with garlic, lemon, and dill.
Grill it for about 5 minutes on each side or until it is cooked through. Enjoy it with a side of grilled veggies or a fresh summer salad.
Quinoa and Chickpea Salad
Quinoa is a complete protein that is rich in fiber, iron, and magnesium. It is also low in sodium and cholesterol, making it a great choice for people with high blood pressure.
To make a quinoa and chickpea salad, cook quinoa according to package instructions and mix it with rinsed and drained canned chickpeas, diced tomatoes, chopped parsley, diced cucumbers and a squeeze of lemon juice. Season with salt and pepper to taste and enjoy.
Greek Yogurt Parfait
Greek yogurt is high in protein and low in fat, making it a great snack for people with high blood pressure. To make a Greek yogurt parfait, layer plain Greek yogurt with fresh berries, chopped nuts, and a drizzle of honey.
This high-protein snack is not only delicious but also loaded with nutrients that help lower blood pressure.
Baked Sweet Potato Fries
Sweet potatoes are a great source of fiber, vitamins, and minerals that help lower blood pressure. To make baked sweet potato fries, slice sweet potatoes into thin strips and toss them with olive oil, paprika, black pepper, and sea salt.
Bake them in the oven at 400°F for about 20 minutes or until they are crispy and golden brown.
Caprese Salad
Caprese salad is a simple but delicious salad that combines fresh mozzarella cheese, tomatoes, basil, and balsamic vinegar. The lycopene in the tomatoes helps lower blood pressure while the calcium in the cheese helps strengthen bones.
It only takes a few minutes to prepare and is perfect for a light summer lunch.
Fruit Smoothie
Smoothies are a great way to enjoy the nutritious benefits of fruits and vegetables. To make a healthy smoothie, blend together fresh or frozen fruit, plain Greek yogurt, spinach, and a splash of almond milk or orange juice.
You can add honey or maple syrup as a sweetener if needed. This refreshing beverage is perfect for a summer breakfast or snack.
Conclusion
Summer is a great time to explore new and healthy meal options that can help keep your blood pressure under control.
By incorporating more fruits, vegetables, lean protein, and whole grains into your diet, you can support your overall health and well-being.
