Maintaining healthy blood pressure is crucial for overall well-being, and diet plays a significant role in this. For those with high blood pressure, reducing sodium intake can help manage and lower blood pressure levels. Here are some delicious and easy low-salt recipes that will not only keep your taste buds happy but also support your heart health.

1. Herb-Roasted Chicken

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• Freshly ground black pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, mix the olive oil, rosemary, thyme, oregano, and garlic powder.
3. Rub the mixture evenly over the chicken breasts.
4. Place the chicken breasts on a baking sheet and roast for 25-30 minutes, or until the chicken is cooked through.
5. Serve with lemon wedges for an extra burst of flavor.

2. Quinoa and Vegetable Salad

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/4 cup red onion, finely chopped
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Freshly ground black pepper to taste

Instructions:

1. In a medium pot, bring quinoa and water to a boil. Reduce to a simmer, cover, and cook for 15 minutes or until the water is absorbed and the quinoa is tender. Fluff with a fork and let it cool.
2. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
3. In a small bowl, whisk together the olive oil and lemon juice. Pour over the salad and toss to combine.
4. Season with freshly ground black pepper to taste.

3. Baked Salmon with Dill and Lemon

Ingredients:

• 4 salmon fillets
• 2 tablespoons olive oil
• 2 tablespoons fresh dill, chopped
• 1 lemon, thinly sliced
• Freshly ground black pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper.
3. Drizzle the olive oil over the salmon fillets.
4. Sprinkle the fresh dill over the top and arrange the lemon slices on each fillet.
5. Season with freshly ground black pepper to taste.
6. Bake for 12-15 minutes, or until the salmon is opaque and flakes easily with a fork.

4. Steamed Broccoli with Garlic and Lemon

Ingredients:

• 1 head of broccoli, cut into florets
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• Freshly ground black pepper to taste

Instructions:

1. Steam the broccoli florets until tender, about 5-7 minutes.
2. In a small pan, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1-2 minutes.
3. Remove from heat and stir in the lemon juice.
4. Drizzle the garlic and lemon mixture over the steamed broccoli.
5. Season with freshly ground black pepper to taste.

5. Mixed Berry Parfait

Ingredients:

• 1 cup low-fat Greek yogurt
• 1/2 cup fresh strawberries, sliced
• 1/2 cup fresh blueberries
• 1/2 cup fresh raspberries
• 2 tablespoons honey
• 1/4 cup granola (optional)

Instructions:

1. In a glass or bowl, layer half of the yogurt, strawberries, blueberries, and raspberries.
2. Drizzle with 1 tablespoon of honey.
3. Repeat the layers with the remaining ingredients.
4. Top with granola if desired. 

These recipes are designed to be low in sodium while still being flavorful and satisfying. Incorporate them into your diet to help manage your blood pressure and enjoy delicious, heart-healthy meals. Always consult with your healthcare provider before making any significant changes to your diet, especially if you have health conditions or concerns.

• MsMBBS Home