6 Warming Winter Recipes to Help Lower Blood Pressure

Wellness: Nutrition
6 Warming Winter Recipes to Help Lower Blood Pressure

Primary Media


January 9 2019


What is blood pressure? Blood pressure is recorded as two numbers (for example: 120/80 mm Hg, or milligrams of mercury). The first number indicates the maximum pressure your heart exerts while beating (systolic pressure), the second number is the pressure in your arteries when your heart is between beats (diastolic pressure) or resting.

If your blood pressure is too high, there are a few things you can do to help bring it down. Exercise, quit smoking, and limit alcohol, for starters. And then there's good nutrition. Reducing your sodium and increasing potassium may also help. Remember to visit your Hy-Vee dietitian or pharmacy with questions or to learn how you can join Hy-Vee's Quit for Good program to stop smoking.

In the meantime, we hope you enjoy these delicious good-for-you recipes.

  1. Whole Grain Skillet Breakfast

    Choosing whole grains, such as oatmeal, brown rice, and whole wheat, instead of refined grains such as pasta, white bread, and white rice, will help give you the nutrients needed to maintain a healthy blood pressure.

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  2. Potassium-Rich Brunch Bake

    You might think of bananas as the go-to source for potassium, but sweet potatoes and pumpkin are loaded with even more potassium—a key nutrient for maintaining a healthy blood pressure.

  3. Omega-Rich Salmon Dinner

    Healthy fats, such as omega-3s found in salmon, may help maintain or reduce blood pressure. Try it with a side of roasted sweet potatoes for the added benefit of potassium.

  4. Low-Sodium Homemade "Takeout"

    When using seasoning blends or store-bought sauces, it’s important to check the label for sodium. Look for salt-free seasonings or no-salt-added sauces. This lower-in-sodium chicken and rice dish is loaded with warming spices instead of salt.

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  5. Soothing, Non-Alcoholic Drink

    Reducing adult beverage consumption during the holidays or cold winter months can be challenging. But try making a spicy hot tea or flavored club soda drink instead.

  6. Kiwi-Topped Parfait

    Few things warm up winter like a taste of the tropics. And by that, we mean kiwi. Research shows that eating kiwi daily may help lower blood pressure. Plus, it's got lots of vitamin C, which may also improve blood pressure.