Healthy Hypertension Meals

Below are a few of my favoriteĀ recipesĀ for people who suffer from Hypertension.

Blue Green Salad (SODIUM PER SERVING 170mg)

  • 5-6 cups of organic spinach leaves
  • 1 cup of fresh organic strawberries
  • 1 cup of crumbled goat cheese or blue cheese
  • 1 tablespoon of balsamic vinegar
  • 1/8 teaspoon of fresh ground pepper
  • 1 teaspoon of Dijon mustard
  • 1 tablespoon of olive oil

Cut strawberries as desired. Then in a large bowl, mix the spinach, strawberries, and blue cheese. In a separate small bowl whip together the olive oil, vinaigrette, Dijon mustard, and pepper. Then simply pour the vinaigrette over the salad and toss until ingredients are evenly dispersed.

Calories: 97
Calories from fat: 30%
Protein: 2g
Cholesterol: 3mg
Calories from carbs: 62%
Carbohydrates: 17 g
Fiber: 5g
Sugars: 6g
Total Fat: 4g
Saturated Fat: 1g
Monounsaturated: 2g
Polyunsaturated: 0g


Tomato Basil Salad (SODIUM PER SERVING 196mg)

  • 5-6 large organic romaine lettuce leaves
  • 4-5 ripe organic tomatoes
  • 1/2 cup crumbles reduced-fat feta cheese
  • 3 tablespoons of chopped fresh organic basil
  • 2 tablespoons of balsamic vinegar
  • 1/4 teaspoon of freshly ground pepper

Cut the tomatoes into slices. Layer each one of the romaine leafs with about 3 tomato slices. Sprinkle the feta and basil on top as desired. Drizzle the balsamic vinegar and pepper over the salads and serve.

Calories: 67
Calories from fat: 24%
Protein: 5g
Cholesterol: 5mg
Calories from carbs: 50%
Carbohydrates: 9g
Fiber: 2g
Sugars: 5g
Total Fat: 2g
Saturated Fat: 1g


Stuffed Power Peppers(SODIUM PER SERVING 358MG)

  • 4 large organic red or yellow bell peppers
  • 1/2 cup of chopped yellow onion
  • 2/3 cup long grain brown rice
  • 1 cup of water
  • 3/4 cup of low sodium or no salt added vegetable of chicken broth
  • 1 can of no salt added organic black beans
  • 1 cup of crumbled reduced fat feta cheese
  • 1/4 cup of chopped fresh cilantro

Begin by filling a saucepan 3/4 full of water and bring to a boil then preheat the oven to 400 F. Cut off the stem ends of the peppers about 1/2 from the top. Then slice the pepper tops and throw out the stems. Clean the inside of the pepper with a spoon removing all the seeds and ribs creating a nice cup. Add the pepper cups to the boiling water and cook for 4minutes. Drain then set aside.

In another saucepan, heat the olive oil on medium heat. Add the chopped onion and pepper tops and cook stirring about every 2 minutes. Then add the rice, water, and broth and bring to a simmer. Cover, reduce the heat and let it sit for 5 minutes. Stir in the beans, 1/2 cup of feta, and 1/4 cup of cilantro.

Fill the pepper cups with rice mixture and cover loosely with aluminum foil and bake until the pepper are tender and the filling is hot throughout, about 20minutes. Transfer to individual serving plates and top the rest with remaining feta and cilantro.

Calories: 352
Calories from fat: 24%
Protein: 15g
Cholesterol: 15mg
Calories from carbs: 59%
Carbohydrates: 3g
Fiber: 11g
Sugars: 7g
Total Fat: 9g
Saturated Fat: 4g


Garlic Basil Scallops (SODIUM PER SERVING 229mg)

  • 15 large Sea scallops
  • 2 teaspoons of olive oil
  • 2 cloves Garlic
  • 1/4 teaspoon ground pepper
  • 2 tablespoons julienned fresh basil

Pat the scallops dry on a paper towels. In a large nonstick frying pan, heat the olive oil on medium high heat until hot. Add the scallops in a single layer. Sprinkle the garlic and pepper over the scallops and cook, turning once, until opaque throughout. Make tiny slice in center to see, it should be about 4 minutes per side. Transfer to a bowl and toss gently with basil. Arrange on individual plates and serve.

Calories: 149
Calories from fat: 22%
Protein: 24g
Cholesterol: 48mg
Calories from carbs: 11%
Carbohydrates: 4g
Fiber: 0g
Sugars: 0g
Total Fat: 3g
Saturated Fat: 0g


Grilled Portobello Sandwiches (SODIUM PER SERVING 369mg)

  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • 4 portobello mushrooms
  • 2 large red bell peppers (stemmed, seeded, and deribbed)
  • 2 slices of wholegrain bread
  • 1/2 cup crumbled reduced fat feta or goat cheese
  • 1/4 teaspoon freshly ground pepper
  • Cooking spray

Start a fire in a charcoal grill. Away from the heat source, spray the grill rack with cooking spray. In a small bowl, whisk together the olive oil and vinegar. Brush the mixture over both sides of the mushrooms and the bell pepper halves. Arrange the mushrooms and peppers on the grill and cover or broil until tender, 4 minutes per side. Place a slice of toast on each plate and top each with a mushroom and a bell pepper. Sprinkle with feta, season with the pepper and serve. This goes great with a spinach salad.

Calories from fat: 32%
Protein: 10g
Cholesterol: 17mg
Calories from carbs: 52%
Carbohydrates: 34g
Fiber: 6g
Sugars: 13g
Total Fat: 9g
Saturated Fat: 3g
Monounsaturated: 4g
Polyunsaturated: 1g