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Healthy Indian Recipes >   Lower Blood Pressure Salads  

7 Lower Blood Pressure Salads Recipes

Last Updated : 11 November, 2024

Lower Blood Pressure Salads
लो ब्लड प्रेशर के लिए सलाद - हिन्दी में पढ़ें (Lower Blood Pressure Salads in Hindi)
નીચા લોહીનું દબાણ ઘટાડવા માટેના સલાડ - ગુજરાતી માં વાંચો (Lower Blood Pressure Salads in Gujarati)

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low sodium salad recipes to control blood pressure | healthy Indian salads with low sodium | down arrow
4 ways to reduce blood pressure while making salads. down arrow

low sodium salad recipes to control blood pressure | healthy Indian salads with low sodium |

Hypertensives are at a risk for developing cardiovascular diseases, kidney diseases and various other health issues as their heart is under stress because it has to exert more force to pump the same quantity of blood. You need to cut down on your sodium intake, lose weight and increase your potassium and fiber intake to lower your blood pressure. And what better than a salad can provide you with a low calorie alternative to lower your blood pressure!

The choice of your salad depends on your taste preferences, but make sure you choose high potassium and low sodium fruits and veggies like Apple, Berries, Banana, Capsicum, Tomatoes, Orange and other citrus fruits. You can also add some sprouts to your salad which will also give it a protein punch.

Instead of using salt for taste, use Adjuncts like lemon, tamarind, amchur powder, pepper, cinnamon and mustard powder for taste. This will reduce your sodium intake without compromising on taste. Avoid using salad dressings which may have a lot of unhealthy fat. Make sure you have atleast 25 – 30 grams of fiber daily through dietary sources which will keep you satiated for a longer time, and a wholesome salad can help you do that.

Apart from providing fiber, salad will also provide you with a lot of nutrients like B-vitamins and iron. It will also help you lose weight which is a pre requisite for a normal blood pressure.

Here we bring to you a range of low sodium salad recipes like

1. Chawli and Sprouted Moong salad : chawli vegetable salad with sprouts | healthy Indian cow peas salad with sprouts | We often think that it is ingredients like salt, chaat masala and black salt that give salads an extraordinary taste. This chawli vegetable salad with sproutsproves that a salad can turn out simply fab even without these ingredients, which are unhealthy for those with blood pressure and heart problems.

chawli and sprouted moong salad recipe | chawli vegetable salad with sprouts | healthy Indian cow peas salad with sprouts |chawli and sprouted moong salad recipe | chawli vegetable salad with sprouts | healthy Indian cow peas salad with sprouts |

Read here for the top foods that lower blood pressure and include them in your diet.

Restrict the intake of salt to ¼ tsp – 1½ tsp per day depending on the severity of high blood pressure. Here is a list of Indian foods that will help you maintain your blood pressure or even better to reduce your blood pressure. 

1. Bajra 28. Pumpkin
2. Barley 29. Tomato
3. Whole wheat 30. Bitter gourd (karela)
4. Jowar 31. Green peas
5. Wheat flour 32. Cucumber
6. Dry corn 33. French beans
7. Ragi 34. Mushrooms
8. Brown rice 35. Tinda
9. Rice flakes (poha) 36. Celery
10. Bulgur wheat 37. Apple
11. Oats 38. Orange
12. Quinoa 39. Banana
13. Buckwheat 40. Amla
14. Semolina (rava) 41. Pear
15. Urad dal 42. Plum
16. Cow pea (chawli) 43. Sweet lime
17. Moong 44. Peach
18. Moong dal 45. Chickoo
19. Green chana 46. Watermelon
20. Masoor dal 47. Papaya
21. Moath beans (matki) 48. Guava
22. Dry green peas 49. Curds
23. Rajma 50. Butter
24. Ladies finger 51. Buttermilk
25. Brinjal 52. Paneer
26. Onion 53. Oil
27. Bottle gourd    

2.  Nutritious Vegetable salad | A medley of colourful veggies is tossed together with a zesty dressing that features grated apple, lemon juice and herbs. The dressing has a very intense mouth-feel and extraordinary flavour, which combine beautifully with the veggies in this Nutritious Vegetable Salad. 


Throw some sunflower seeds too into your salad bowl, to keep your blood pressure under control. Low in salt and high in fibre, this salad is a wonderfully healthy snack, and can be enjoyed between meals or sometime in the evening too.

Make sure you also a have a bout of regular physical activity which will also help you to regulate your blood pressure levels. Have a Healthy and tasty Salad treat!

Nutritious Vegetable Salad, Low Salt and High Fiber Veg SaladNutritious Vegetable Salad, Low Salt and High Fiber Veg Salad

3. minty apple salad recipe | healthy mint apple salad | apple pudina salad | mint and apple salad with lemon ginger dressing | with 18 amazing images. While mint, lemon juice and ginger in Mint and Apple Salad with Lemon Ginger and Honey Dressing all are known to be appetite boosters, not many people are aware of the fact that apple too helps improve digestion and thereby boosts one’s appetite. All in all, this tasty salad is a perfect cure for anorexia!

minty apple salad recipe | healthy mint apple salad | apple pudina salad | mint and apple salad with lemon ginger dressing |minty apple salad recipe | healthy mint apple salad | apple pudina salad | mint and apple salad with lemon ginger dressing |

4 ways to reduce blood pressure while making salads.

  4 ways to reduce blood pressure while making Healthy Salads
1. Avoid too much fat.
2. Use good quality ingredients like Green Chana, Moong, Low fat paneer, papaya, pear, sweet lime etc
3. Avoid sugar.
4. Measure your salt used in the salad.

fruity bean salad recipe | beans and fruits salad for chronic kidney disease | healthy fruits and beans salad | This fruity bean salad is made with a variety of mixed sprouts, such as moong, moth beans and black chana. It also contains fresh fruits, such as apples and pineapple. The salad is dressed with a luscious curd and mint dressing. It is packed with protein, fiber, vitamins, and minerals, and it is low in sodium and potassium.
 

@R

 

Happy Cooking!

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