Crushed Almond Crusted Salmon with Basil (Serves 2)
Dietitian’s Tips:
As hypertension increases the risk of heart disease and stroke, it is advised to choose foods rich in omega 3 fatty acids, such as fatty fish, walnuts or flaxseeds, which can help maintain overall cardiovascular health. Almonds are a great source of magnesium, potassium and fiber, and can help lower blood pressure levels. Nuts also make a great snack, just take a handful (~30g) and be sure to go for the unsalted ones!
Mint Cucumber Yogurt Veggie Dip (Serve 1)
Dietitian’s Tips：
This easy savoury yogurt dip can easily make any raw vegetables more appetizing. Yogurt is not only high in calcium, but is also recommended in the DASH diet, as is increasing vegetable and fruit intake. However, beware of sugar and fat content when choosing yogurts; fruit flavoured ones are often quite high in sugar and ones made with whole milk are higher in saturated fat. Consider choosing low fat plain ones and adding fresh fruit instead.
Black Bean Avocado Brownies (Serving 10)
Dietitian’s Tips：
Unlike most brownies, these ones are high in fibre and low in sugar and fat. High fiber foods such as whole grains, seeds, nuts and dried beans are recommended for a healthy heart. Canned foods are very convenient, but be sure to choose ones that are low in sodium. Bananas and avocados are also a great source of potassium, which is important in controlling blood pressure.
Steamed Vegetable Egg Pie (Serving 4)
Dietitian Tips：
Eating a variety of vegetables is not only important for healthy eating, but also for controlling blood pressure; 3 servings of vegetables （~1.5 bowls cooked）is recommended each day. This colorful dish already incorporates 3 different types of vegetables! Fresh vegetables and garlic make dishes more flavorful with their own unique tastes, naturally reducing the use of high sodium condiments.
Spinach Mushroom with Tofu Stir-Fry (Serving 2)
Dietitian Tips：
Tofu is a lean protein source that is low in saturated fats, making it one of the best choices for replacing meat. Spinach is rich in potassium and magnesium, all key nutrients to controlling blood pressure. But will eating tofu and spinach cause kidney stones? The oxalic acid in spinach and calcium in tofu will form calcium oxalate in the intestine but will not be absorbed, and will be excreted from the body. So don’t worry and enjoy!
