What you cook and eat can have a significant impact on your heart health. High blood pressure, or hypertension, affects approximately 15 to 30 percent of adults, according to dietitian, Anne Collins. Adapting to a healthy lifestyle that includes a variety of nutritious foods is one of the best preventative steps one can take to manage blood pressure levels. Those who cook for themselves have more control over what foods they do and do not eat, which can make healthy eating and blood pressure management more feasible.
Low-Sodium Dishes
Commercially prepared foods are often high in sodium and other preservatives which can be detrimental to heart health. Prepare meats, fish, soups, rice, casseroles and pasta dishes with natural sauces, such as pure tomato sauce. Rather than seasoning stir-fries and other rice dishes with conventional soy sauce, which is high in sodium, choose low-sodium soy or teriyaki sauces. Rather than adding salt to dishes, omit the salt or replace it with natural herbs, such as garlic or other low-sodium salt alternatives. Use fresh ingredients in all of your dishes, rather than canned or frozen, prepared ingredients. For example, homemade soup made with skim milk is a healthier alternative to canned, cream of celery soup, which is called for in a variety of recipes. Long grain rice is a healthy alternative to instant rice.
Fruit and Vegetable-Based Dishes
Fruits and vegetables, according to the Harvard School of Public Health, have a positive effect on blood pressure levels. Incorporate fresh fruit and vegetables into homemade dishes. Incorporate fresh berries or bananas into whole grain muffins and breads. Prepare heart-healthy vegetables dishes to enjoy as a main course or side dish. Prepare homemade soups, using low-sodium broth or homemade stock, as many vegetables as you desire, beans, chopped potatoes and grilled ground turkey, as desired. Top cooked spaghetti squash with grilled vegetables and natural tomato sauce for a vegetable-loaded, delicious meal. Whole grain pizza crust topped with vegetables and low-fat cheese is delicious and nutritious as well. Basing dishes around fruits and vegetables is a valuable way to increase nutrients and manage weight, wellness and overall heart health.
Fish and Lean Poultry
The American Heart Organization recommends lowering cholesterol and maintaining healthy blood pressure levels by consuming no more then six ounces lean meat, fish or poultry per day. Saute, bake or grill fish or poultry using a trace amount of olive oil if desired, rather than frying. Choose garlic, oregano, basil, ginger or other natural, low-sodium spices and lemon juice as seasoning or as a heart-healthy marinade. Serve with a fresh veggie salad and whole grain roll or plain baked potato for a low-cholesterol, balanced meal.
Whole Grains
Whole grains provide fiber and a variety of nutrients that promote optimal blood pressure levels. Replace commercially prepared bread crumbs with old-fashioned oats or whole grain bread crumbs when preparing meatloaf or as breading for chicken. Use whole grain pasta noodles in soups, casseroles and lasagna in place of "white" pasta and brown rice in place of instant rice. Whole grain flours work well in place of white flour in breads, muffins, cakes and as thickener in gravies and other sauces. Keep whole grain pasta, rice, cereals and flours readily in-stock in your kitchen and depend upon them whenever a recipe calls for the processed varieties.
