( ⸝⸝•ᴗ•⸝⸝ ) Welcome to a Healthier You!
‘٩꒰｡•◡•｡꒱۶’Hello and welcome to my blog, where we explore delicious ways to nourish our bodies and support our well-being! Today, 𝕷𝖊𝖔𝕹𝖔𝖗𝖆𝕲𝖊𝖗𝖆777 & I excited to share a refreshing Gazpacho recipe, perfect for those managing hypertension. This cold vegetable soup, packed with tomatoes, cucumber, and garlic, is not just a treat for your taste buds but also a heart-healthy choice. With its low sodium and high potassium content, it aligns with the DASH diet principles, proven to help lower blood pressure and improve cardiovascular health. In a world where stress and poor diet can take a toll, prioritizing nutrient-rich meals like this is a meaningful step toward a balanced life. Let's take a look at this straightforward recipe and strive for a healthier tomorrow together.!
Recipe for Hypertension: Gazpacho (Cold Vegetable Soup)
This is a simple, healthy recipe low in sodium (41 mg per serving) and high in potassium (514 mg), ideal for managing hypertension. It’s based on the DASH diet, which helps control blood pressure. This no-cook recipe is easy to prepare. This recipe is inspired by or adapted from general DASH diet principles, which are widely recommended for hypertension management.
Ingredients (for 4 servings):
- 3 medium tomatoes, peeled and chopped
- 1/2 cup cucumber, seeded and chopped
- 1/2 cup green pepper, chopped
- 2 green onions, sliced
- 2 cups low-sodium vegetable juice cocktail
- 1 tablespoon lemon juice
- 1/2 teaspoon dried basil
- 1/4 teaspoon hot pepper sauce
- 1 clove garlic, minced
Instructions:
- In a large bowl, combine all ingredients.
- Cover and refrigerate for several hours to chill.
Yield: 4 servings
Serving Size: 1 1/4 cups per serving
Calorie Content and Nutritional Info (per serving):
- Calories: 52
- Total fat: less than 1 g
- Saturated fat: less than 1 g
- Cholesterol: 0 mg
- Sodium: 41 mg (low, beneficial for hypertension)
- Total fiber: 2 g
- Protein: 2 g
- Carbohydrates: 12 g
- Potassium: 514 mg (high, supports blood pressure control)
Health Benefits of Key Ingredients:
- Tomatoes: Rich in potassium, which helps balance sodium levels in the body, reducing fluid retention and easing arterial stiffness. They also contain lycopene, which supports heart health and blood pressure control.
- Cucumber: Contains potassium and magnesium, which help relax blood vessels and lower blood pressure. It’s low in calories and has a hydrating effect.
- Garlic: Contains allicin, which promotes blood vessel relaxation and lowers blood pressure. It’s naturally anti-inflammatory and low in sodium.
- Lemon Juice: Provides vitamin C and potassium, supporting blood vessel health and reducing oxidative stress linked to hypertension.
- Green Pepper and Onions: Both are high in potassium and fiber, aiding in cholesterol control and maintaining healthy blood pressure levels.
This recipe is low in sodium and high in potassium, which helps counteract sodium’s effects on the body, as supported by studies on the DASH diet. It can be enjoyed as an appetizer or a light meal.
Disclaimer: I'm not a doctor; “Consult a healthcare professional before making dietary changes, especially for medical conditions like hypertension.”