Recipes to Reduce High Blood Pressure

According to a recent report from the American Heart Association, nearly half of Americans ages 20 years and up (more than 122 million people) have high blood pressure. Of those individuals, only 1 in 4 patients have their blood pressure under control. Unchecked, high blood pressure can lead to a heart attack, stroke, kidney disease, eye problems, dementia and more. Avoiding these outcomes is possible through medication and/or diet.

While your doctor is the only one who can provide you the appropriate prescription, we can share a few recipes that make managing your high blood pressure easy and delicious.

Grilled Pesto Chicken Kebabs

Yield: 8 servings

Ingredients

1 cup fresh basil leaves

1-2 cloves garlic

1/4 cup grated parmesan cheese

Pepper to taste

3 tablespoons olive oil

1-1/4 pounds boneless, skinless chicken breast (cut into 1-inch cubes)

24 cherry tomatoes

16 wooden skewers

Instructions

1. In a food processor pulse basil, garlic, parmesan cheese  and pepper until smooth. Slowly add the olive oil while pulsing.

2. Combine the raw chicken with pesto and marinate for 2 hours (or overnight)

3. Soak wooden skewers in water at least 30 minutes

4. Beginning and ending with chicken, thread chicken and tomatoes onto 8 pairs of parallel skewers to make 8 kebabs total.

5. Spray grill grates lightly with oil, and grill for around 3-4 minutes, turning and continue to cook until chicken is cooked through, around another 3-4 minutes.

Tomato, Cucumber and Onion Salad

Yield: 4-6 side servings

Ingredients

2-3 large tomatoes, cut into bite-sized pieces

1 cucumber, cut into bite-sized pieces

1-2 tablespoons fresh basil, chopped

2 tablespoon olive oil

1 tablespoon rice wine vinegar (can also use red vinegar or apple cider vinegar)

1 tablespoon Italian seasoning

1 tablespoon garlic powder

Pepper, to taste

Instructions

1. Chop the tomato, cucumber, and onion into bite-sized pieces.

2. Combine in a serving bowl and season with olive oil, vinegar, seasoning (or fresh herbs) and garlic powder.

3. Toss to coat and serve.

For more high blood pressure-friendly recipe ideas, visit the American Heart Association’s recipe page.

Kristin Irace, RD, is a registered dietitian at Southwestern Vermont Medical Center.