While what you eat affects your chances of developing high blood pressure, it also gives you the ability to reduce it. Recent studies show that blood pressure can be lowered by following the Dietary Approaches to Stop Hypertension (DASH) eating plan and by eating less salt.
The DASH eating plan is low in saturated fat, cholesterol, and total fat, and emphasizes fruits, vegetables, and fat-free or low-fat milk and milk products. This eating plan also includes whole grain products, fish, poultry, and nuts. Compared to the typical American diet, the DASH plan uses less red meat, sweets, added sugars, and sugar-containing beverages. Its recipes are rich in potassium, magnesium, and calcium, and have a high protein and fiber content.
Either reducing salt intake or following the DASH plan lowers blood pressure, but combining the 2 actions results in the best benefit and may help prevent the development of high blood pressure.
Here are a few recipes to get you started.
Vinaigrette Salad Dressing
Makes 4 servings; Serving Size: 2 Tbsp
Ingredients
- 1 bulb garlic, separated and peeled
- 1/2 cup water
- 1 Tbsp red wine vinegar
- 1/4 tsp honey
- 1 Tbsp virgin olive oil
- 1/4 tsp black pepper
Nutrition Analysis (per serving)
| Calories | 33 |
| Total Fat | 3 g |
| Saturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 1 mg |
| Protein | 0 g |
| Carbohydrate | 1 g |
| Calcium | 3 mg |
| Magnesium | 1 mg |
| Potassium | 6 mg |
| Fiber | 0 g |
Preparation
- Place the garlic cloves into a small saucepan and add enough water (about 1/2 cup) to cover them.
- Bring water to a boil, then reduce heat and simmer until garlic is tender, about 15 minutes.
- Reduce the liquid to 2 Tbsp and increase the heat for 3 minutes.
- Pour the contents into a small sieve over a bowl, and with a wooden spoon, mash the garlic through the sieve into the bowl.
- Whisk the vinegar and honey into the garlic mixture; incorporate the oil and seasoning.
*Adapted from http://www.nhlbi.nih.gov/health/dash.htm