Hypertension-Friendly Recipes

Low-sodium, high-potassium meals to support healthy blood pressure

Eating Well with High Blood Pressure

Managing hypertension starts with your plate. These recipes focus on reducing sodium while increasing potassium, calcium and magnesium - key nutrients for blood pressure control - without sacrificing flavor.

Featured Hypertension Recipes

Baked Salmon

Potassium-Packed Baked Salmon

Rich in omega-3s and potassium, with no added salt but plenty of flavor from herbs and citrus.

Ingredients

  • 2 wild salmon fillets (6oz each)
  • 2 tbsp fresh dill, chopped
  • 1 lemon, sliced
  • 1 tsp garlic powder (no salt)
  • 2 cups steamed spinach (high in potassium)
  • 1 tbsp olive oil

Nutrition Facts

Serving: 1 fillet with spinach

Calories: 380

Sodium: 85mg

Potassium: 1200mg

Protein: 34g

Omega-3: 3g

Instructions

  1. Preheat oven to 400°F (200°C).
  2. Rub salmon with olive oil and sprinkle with dill and garlic powder.
  3. Place lemon slices on top of fillets.
  4. Bake for 12-15 minutes until salmon flakes easily.
  5. Serve over steamed spinach.
Avocado Smoothie

Avocado & Banana Potassium Smoothie

A creamy breakfast packed with blood pressure-friendly potassium and healthy fats.

Ingredients

  • 1 ripe banana (frozen for thickness)
  • 1/2 avocado
  • 1 cup unsweetened almond milk
  • 1 tbsp chia seeds
  • 1 tsp cinnamon
  • 1 tsp vanilla extract (no sugar added)

Nutrition Facts

Serving: 1 smoothie

Calories: 320

Sodium: 120mg

Potassium: 900mg

Fiber: 12g

Healthy Fats: 18g

Instructions

  1. Combine all ingredients in blender.
  2. Blend until smooth (add ice if desired).
  3. Pour into glass and enjoy immediately.

Nutrition Tips for Hypertension

Salt

Reduce Sodium

Aim for less than 1500mg sodium daily. Avoid processed foods and use herbs, spices, and citrus for flavor instead of salt.

Bananas

Increase Potassium

Potassium helps balance sodium's effects. Good sources include bananas, spinach, avocados, sweet potatoes, and beans.

Magnesium

Include Magnesium

Magnesium helps relax blood vessels. Find it in leafy greens, nuts, seeds, and whole grains.

Alcohol

Limit Alcohol

Alcohol can raise blood pressure. Limit to 1 drink/day for women, 2 for men, or avoid completely.