Sophia Freeman - Manage High Blood Pressure with Healthy Diet: Easy, Delicious and Nutritious Recipes

Manage High Blood Pressure with

Healthy Diet

Easy, Delicious and Nutritious Recipes

2020 Sophia Freeman All Rights Reserved

This publication is meant as an informational tool. The individual purchaser accepts all liability if damages occur because of following the directions or guidelines set out in this publication. The Author bears no responsibility for reparations caused by the misuse or misinterpretation of the content.

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Table of Contents

Introduction

According to the World Health Organization (WHO), more than 1 billion people worldwide suffer from high blood pressure. And in the United States, up to 103 million have hypertension, as reported by the American Heart Association.

High blood pressure can actually exist without any symptoms; some people are not aware until they already suffered from life-threatening complications. So, because of this condition, hypertension has been called a silent killer.

Aside from getting regular checkups to monitor ones blood pressure levels, it is of utmost importance to lead a healthy lifestyle, a significant facet of which is a proper diet.

For people who already were diagnosed as hypertension, most doctors recommend the DASH diet.

DASH is short for Dietary Approaches to Stop Hypertension.

Basically, one must follow these guidelines to manage blood pressure levels:

• Consume more fruits and vegetables.

• Eat more fish and seafood.

• Minimize the consumption of foods high in fats and cholesterol.

• Tone down intake of sodium and sugar.

• Limit intake of red meat and processed food products.

• Include more whole grains and healthy fats.

The research has shown that people who take on the DASH diet, the blood pressure levels improve in 2 weeks.

In this book, you will find recipes that are not only low in fat and cholesterol, but also sugar and sodium.

These recipes are not only advisable when youre already suffering from hypertension, but these recipes can also help you to prevent the condition.

Take a step towards healthier living today.

Leafy greens topped with seared scallops and served with chopped tomatoes, cucumber, and corn create a light but delicious meal thats perfect for brunch or lunch.

Serving Size:

Preparation Cooking Time: 30 minutes

Ingredients:

• cup fresh basil leaves, chopped

• 2 tablespoons freshly squeezed lemon juice

• 3 tablespoons balsamic vinegar

• 2 teaspoons Dijon mustard

• 2 tablespoons olive oil

• Pepper to taste

• 1 lb. scallops

• 6 cups salad greens, chopped

• 1 English cucumber, chopped

• 1 cup corn kernels

• 1 red bell pepper, chopped

• 3 tomatoes, seeded and chopped

• 2 tablespoons Parmesan cheese, grated

• 1. Mix the basil, lemon juice, vinegar, mustard, olive oil and pepper in a glass jar with lid.

• 2. Shake the jar. Put it in the refrigerator.

• 3. Season the scallops with the pepper.

• 4. Spray your pan with oil.

• 5. Put it over medium high heat.

• 6. Cook the scallops for 2 minutes per side.

• 7. Arrange the salad greens on serving plates.

• 8. In a bowl, combine the cucumber, corn kernels, red bell pepper and tomatoes.

• 9. Pour in half of the basil mixture to the cucumber mixture.

• 10. Toss to coat evenly.

• 11. Add the scallops on top of the leafy greens.

• 12. Pour with the remaining basil mixture.

• 13. Serve with the corn salsa and sprinkle with the Parmesan cheese.

• Calories 261

• Fat 9.2 g

• Saturated fat 1.6 g

• Carbohydrates 21.4 g

• Fiber 3.8 g

• Protein 23.4 g

• Cholesterol 39 mg

• Sugars 8 g

• Sodium 282 mg

• Potassium 845 mg

Sear your salmon cubes and spread with Asian style pesto (made of mint, ginger, lemongrass, and parsley). This goes perfectly with brown rice or salad.

Serving Size:

Preparation Cooking Time: 45 minutes

Ingredients:

• 5 teaspoons vegetable oil, divided

• 1 tablespoon onion, chopped

• 1 cup uncooked brown rice

• 1 cups low-sodium chicken stock

• 16 oz. salmon fillet, sliced into large cubes

• 2 teaspoons black sesame seeds, toasted

• 4 sprigs fresh mint, chopped

• 4 sprigs fresh cilantro, chopped

• 4 sprigs fresh Italian parsley

• 1 tablespoon vegetable oil

• teaspoon toasted sesame oil

• 3 cloves garlic, peeled

• 2 tablespoons freshly squeezed lime juice

• cup fresh Italian parsley leaves

• cup fresh mint leaves

• 2 tablespoons fresh lemongrass

• 2 teaspoons freshly grated ginger

• 1 chili pepper, chopped

• Salt to taste

• 1. Pour 2 teaspoons vegetable oil into a pan over medium heat.

• 2. Cook the onion for 3 minutes.

• 3. Stir in the brown rice and stock.

• 4. Bring to a boil.

• 5. Reduce heat and simmer for 45 minutes.

• 6. Set aside.

• 7. Brush the salmon cubes with the remaining oil.

• 8. Thread onto skewers.