Hypertension, also known as high blood pressure, is one of the lead contributing factors to the development of various heart diseases, such as congestive heart failure, coronary artery disease, and stroke. This condition happens when the blood pressure in the arteries is consistently high and majority of the cases are due to lifestyle and genetic factors.

Nutrition plays a role in the disease process of hypertension. In line with this, the following are some meal recipes that an individual can prepare to manage hypertension.

Tomato and Olive Stuffed Portobello Caps

Tomato and olive are good for the heart. Originating from Central and South America, tomatoes are rich in vitamins A and C and they are also packed with vitamin B, potassium, magnesium, iron, and calcium. Meanwhile, olives, which are also known as Olea europea, contain iron, dietary fiber, calcium, magnesium, and vitamin A.

According to Eating Well, the ingredients for the recipe include two-thirds chopped plum tomatoes, one-fourth cup chopped Kalamata olives, four portobello mushroom caps (five inches wide), half cup shredded part-skin mozzarella cheese, a teaspoon of minced garlic, two teaspoons of extra-virgin olive oil (divided), half teaspoon of finely chopped rosemary or one-eight teaspoon dried, one-eighth teaspoon freshly ground pepper, two tablespoons lemon juice, and two teaspoons reduced-sodium soy-sauce.

To prepare, the tomatoes, olives, cheese, garlic, rosemary, oil, and pepper are combined in a small bowl. Then the grill is preheat to medium. Then, the mushrooms stems are discarded and the brown gills from the undersides of the mushrooms caps are removed with a spoon. After that, the remaining teaspoon of oil, soy sauce, and lemon juice are mixed in a small bowl and the resulting mixture is brushed over both sides of the caps. Once done, the grill rack is oiled and the caps are placed on the rack, with stem sides down. They are covered and grilled for about five minutes per side until soft. Then, they are removed from the grill and are filled with the tomato mixture. Then, they are brought back to the grill, covered, and cooked for about three more minutes until the cheese is melted.

Barley, Black Bean, and Avocado Salad Recipe

An individual with hypertension is often placed in a low sodium diet, in order to control the fluid volume in the body. In line with sodium content, the barley, black bean, and avocado salad suits the diet well as the three main ingredients do not contain the water attracting sodium. They are also packed with fiber, calcium, iron, magnesium, and potassium, in addition to vitamins.

According to Reader’s Digest, the ingredients for the recipe include half cup quick-cooking barley, a can of 19-ounces black beans (rinsed and drained), half cup diced avocado, a cup of carrot juice, half teaspoon thyme, one-eighth teaspoon cayenne, a tablespoon of olive oil, three tablespoons of fresh lemon juice, a cup of fresh diced tomatoes, and salt.

To prepare, the carrot juice, cayenne, thyme, and salt are combined in a medium saucepan and are brought to a boil over medium heat. Then, barley is added and reduced to a simmer. They are covered and cooked for about 15 minutes until barley is tender. After that, lemon juice and oil are whisked in a large bowl and barley is transferred to it and then tossed to coat. Once done, the beans and tomatoes are tossed to combine. Finally, the avocado is also added and mildly tossed. The salad can be served at room temperature or chilled, but one can taste its best flavor if it is chilled in the refrigerator and is removed 20 minutes before serving.

Overall, high blood pressure predisposes an individual to having different heart ailments. Thus, food selections that are capable of regulating the blood pressure play a vital role in cardiovascular health. Along with nutrition, the proper function of the heart and the blood vessels can be promoted with exercise and rest.

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