8 Healthy Recipes for Blood Pressure

Updated: Jul. 09, 2017

This salad is a powerful combination of healthy foods. An exceptional amount of fiber comes from the barley and the

This salad is a powerful combination of healthy foods. An exceptional amount of fiber comes from the barley and the beans. The avocado supplies vitamins A and E, and the beans and avocado are rich in the B vitamin folate.

Get the Barley, Black Bean, and Avocado Salad recipe

Dried apricots are fat-free and full of nutrients good both for blood pressure and cholesterol, such as potassium, lycopene, beta-carotene, and pectin. Plus, apricots are a particularly rich source of iron. While the drying process hurts apricots’ store of vitamin C, many other nutrients get enhanced.

Get the Rice Pilaf with Dried Fruits and Almonds recipe

Blueberries are very low in calories and high in vitamin C. They also have high antioxidant properties.

Get the Blueberry Swirl Coffee Cake recipe

Butternut squash is a powerful source of beta-carotene, with one cup providing 96% of the recommended daily allowance. The body converts beta-carotene into vitamin A.

Get the Squash and Eggplant Casserole recipe

Parsnips were eaten by both the Greeks and the Romans, but the variety common today was not developed until the Middle Ages. Parsnips were an important staple food before the introduction of the potato.

Get the Spiced Root-Vegetable Wedges recipe

Choosing the right cuts and controlling your portion sizes are the secret to making beef a part of a healthy, lean diet.Beef can range widely in its healthiness-3 ounces of cooked rib roast, for example, has 24 grams of fat, while the same amount of top round has 5.4 grams of fat. Filet mignon, which is used in this recipe, falls in the middle. Beef is rich with potassium, zinc, and vitamin B12, as well as protein.

Get the Steakhouse Salad recipe

The addition of wheat germ boosts the content of vitamin E and B vitamins in this recipe, and orange juice provides vitamin C, so this is truly a ‘high vitality’ drink.

Get the High-Vitality Milk Shake recipe

Although buckwheat has the word “wheat” in its name, it is not wheat at all, but the grain-like fruit of a leafy plant related to rhubarb. Robust in flavor and texture, buckwheat cooks up like a wheat grain. And it contains plenty of cholesterol-lowering soluble fiber, along with protein, magnesium, and B vitamins.

The addition of carrot juice and shiitake mushrooms, both antioxidant powerhouses, makes this a particularly healthy dish for blood pressure and the heart.

Get the Kasha with Onions and Mushrooms recipe

Reader's Digest
Originally Published in Reader's Digest