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Omega-3s from salmon and potassium from quinoa/spinach make this a BP-friendly meal.
Ingredients: 2 salmon fillets, 1 tsp olive oil, 1 cup cooked quinoa, 2 cups fresh spinach, 1 tbsp lemon juice, Pinch of black pepper
Categories: Blood Pressure
Fluffy couscous with mixed vegetables and herbs.
Ingredients: 1 cup cooked couscous, 1/2 cup bell peppers, 1/2 cup cucumber, 1 tbsp olive oil, 1 tbsp lemon juice
Categories: High Cholesterol • Blood Pressure • Vegetarian
Magnesium and antioxidants from broccoli help relax blood vessels naturally.
Ingredients: 2 cups broccoli florets, 2 cloves garlic, minced, 1 tbsp lemon juice, 1 tsp olive oil, Pinch of black pepper
Categories: Blood Pressure • Vegetarian
Rich in omega-3s, antioxidants, and leafy greens — a perfect heart-healthy dinner.
Ingredients: 2 salmon fillets, 2 tsp olive oil, 2 cloves garlic, minced, 2 cups fresh spinach leaves, 1 tbsp lemon juice, Pinch of salt and pepper
Categories: High Cholesterol • Heart Disease
A fiber-rich salad with lentils, tomatoes, cucumber, and herbs.
Ingredients: 1 cup cooked lentils, 1 cucumber, 1 cup cherry tomatoes, 1/4 red onion, 2 tbsp olive oil, 1 tbsp lemon juice
Categories: High Cholesterol • Heart Disease • Blood Pressure
A wholesome take on fried rice with colorful vegetables and whole-grain rice.
Ingredients: 2 cups cooked brown rice, 1 cup mixed vegetables (carrots, peas, corn), 1/2 cup broccoli florets, 2 cloves garlic, minced, 1 tbsp olive oil, 1 tbsp low-sodium soy sauce
Categories: Heart Disease • Blood Pressure • Vegetarian
Tender, juicy pork cooked lean with fiber-rich roasted vegetables.
Ingredients: 300g pork tenderloin (trimmed of visible fat), 1 tbsp olive oil, 1 tsp dried rosemary, 1 tsp dried thyme, 1 tsp garlic powder, Pinch of black pepper, 1 cup zucchini, sliced, 1 cup carrots, sliced, 1 cup bell peppers, chopped
Categories: High Cholesterol
A silky pumpkin soup infused with warm spices and a hint of lemon. Packed with fiber, antioxidants, and heart-friendly fats, this soup is designed to support cholesterol levels and overall cardiovascular health, without sacrificing flavor.
Ingredients: 1 medium pumpkin (about 1 kg), peeled, deseeded, and cubed, 1 medium onion, chopped, 2 cloves garlic, minced, 2 medium carrots, chopped, 1 small sweet potato, chopped (optional, for creaminess), 1 tbsp extra virgin olive oil, 1 tsp turmeric powder, 1 tsp ground cumin, ½ tsp ground black pepper, ½ tsp ground cinnamon (optional, adds warmth), 4 cups low-sodium vegetable broth, Juice of ½ lemon, Fresh parsley or coriander, chopped (for garnish)
Categories: High Cholesterol • Heart Disease • Vegetarian
Potassium-rich sweet potatoes and fiber-packed beans help regulate blood pressure.
Ingredients: 2 small sweet potatoes, diced, 1 cup canned black beans, rinsed, 1 tsp olive oil, 1 tsp cumin, 1/2 tsp smoked paprika, Whole-grain tortillas, 1/2 avocado, sliced, Fresh cilantro leaves
Categories: Blood Pressure • Vegetarian
Colorful peppers filled with a quinoa, olive, and herb mix — a real crowd-pleaser.
Ingredients: 4 bell peppers, halved and seeded, 1 cup cooked quinoa, 1/4 cup Kalamata olives, chopped, 1/4 cup feta cheese (optional), 1 tomato, diced, 2 tbsp olive oil, 1 tsp dried oregano, Pinch of salt and pepper
Categories: Heart Disease
Classic Italian caprese salad with heart-friendly olive oil.
Ingredients: 2 tomatoes, 1/2 cup mozzarella, Fresh basil leaves, 2 tbsp olive oil
Categories: Blood Pressure
Whole grains and antioxidants make this a heart-friendly start to the day.
Ingredients: 1/2 cup rolled oats, 1 cup unsweetened almond milk (or skim milk), 1/2 cup blueberries, 1/2 cup strawberries, sliced, 1 tbsp chia seeds, 1 tsp honey (optional)
Categories: High Cholesterol • Heart Disease