High salt or sodium intake markedly increases the risk of developing high blood pressure or hypertension. In fact, southern U.S. high salt and fat dietary patterns are called the so called “stroke belt” connection because stroke occurs more often in the southern part of the U.S. Excess salt or sodium, and high fat and cholesterol occurs in some cultures, and is popular in fast foods. It is, therefore, important to eat more fruits and vegetables in order to decrease hypertension and arteriosclerosis. Below are links to high blood pressure recipes for main dishes, side dishes and desserts.
High Blood Pressure Recipes for Main Dishes
Source: Goulda A.Downer, Ph.D., R.D.
5 Tbsps tomato Paste (3 oz)
1 tsp ketchup
2 tsps honey
1 tsp molasses
1 tsp Worcestershire sauce
4 tsps vinegar, white
1/8 tsp black pepper
¾ tsp cayenne pepper
¼ tsp onion powder
2 cloves garlic, minced
1/8 tsp ginger, grated.
1 ½ lbs chicken, skinless (breast, drumstick)
- Combine All ingredients except chicken in a saucepan.
- Simmer for 15 minutes.
- Wash chicken and pat dry.
- Place chicken on a large platter.
- Brush chicken with ½ of sauce mixture.
- Cover with plastic wrap and marinate in refrigerator for 1 hour.
- Place chicken on a baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
- Turn oven down to 350 F, and add the remaining sauce to the chicken.
- Cover the chicken with aluminum foil and continue baking for 30 minutes.
Servind size: ½ breast or 2 small drumsticks
Per serving: Calories 176, Fat 4g, Saturated fat less than 1g, Cholesterol 81 mg, Sodium 199 mg