Five Indian Recipes to Help Manage Blood Pressure

Our lifestyle is influenced by several choices that we make whether in terms of food, activities included in the routine or knowing the trigger that can affect the overall health. Specifically, in the case of fluctuations in blood pressure, poor diet, obesity, smoking and night-shift work schedule can be some of the trigger. However, with the food-based transformation, it is possible to regain the balance of life by choosing the right dietary options. The best dietician in Gurgaon believes unlocking the top Indian recipes can make a huge difference in blood pressure management. 

In fact, with the help of a healthy diet, blood pressure management becomes smooth. Knowing that Indian cuisine has a plethora of food options with immense taste and nutritious, it is worth counting on meals that will offer improved results. From the use of wholegrains, legumes, and vegetables to minimizing the amount of salt, the whole idea is to regulate cardiovascular health while enjoying delicious dishes. 

Let’s take a look at these Indian recipes aimed at managing blood pressure:

1. Palak Dal (Spinach & Dal) 

Why it is recommended: 

Being the nutritive-dense, Spinach is enriched with the goodness of potassium, folate and magnesium. These nutrients are beneficial in moderation of blood pressure and when blended with lentils, the sufficient quantity of protein and fiber are supplied!

Ingredients:

• 2 cups spinach leaves, finely chopped

• 1 cup yellow moong dal (split mung beans)

• 1 tablespoon garlic, minced

• 1 teaspoon olive oil

• 1 teaspoon cumin seeds

• Salt to taste

• 1 teaspoon turmeric powder

Recipe

For this recipe, moong dal needs to be cooked with turmeric in a pressure cooker until it gets soft. In the next step, olive oil needs to be heated and then, sauté cumin seeds and garlic to attain aromatic mixture. After this, spinach needs to be cooked till it wilts followed by mixing cooked dal into the spinach mixture. To attain desired consistency, water needs to added and simmer for 5 minutes. 

Serve Spinach Dal with chapati or brown rice

1. Beetroot raita 

Why it is recommended: 

Due to the high content of nitrates, beet root is known for reducing blood pressure. When the beets are combined with yogurt, the dish becomes refreshing and light.

Ingredients:

• 1 medium beetroot, grated

• 1 cup plain low-fat yogurt

• A pinch of salt

• 1/2 teaspoon roasted cumin powder

• Fresh coriander leaves for garnish

Recipe

To prepare this dish, beetroot needs to be boiled and then, grated. After this, beetroot needs to be mixed with yogurt while adding roasted cumin powder and salt according to taste. Lastly, savour this side dish by garnishing it with coriander leaves.

1. Vegetable oats upma 

Why it is recommended:

The increased soluble fibre in oats reduce cholesterol and regulates heart health. This dish becomes a rich source of nutrients when combined with vegetables.

Ingredients:

• 1 cup rolled oats

• 1/2 teaspoon cumin seeds

• A pinch of asafoetida

• 1 tablespoon olive oil

• 1 carrot, diced

• 1/2 cup green peas

• 1 green chili, chopped (optional)

• 1/2 teaspoon mustard seeds

• 1 onion, finely chopped

• 2 cups water

• Salt 

Recipe

To prepare this dish, oats need to be dry roasted till they turn golden in colour. After keeping oats aside, oil needs to be heated in a pan while adding mustard seeds asafoetida and cumin needs. In the next step, onions, carrots, green chilies, and peas must be added. Now, sauté them for 2-3 minutes, then add water while boiling the mixture. After this step, roasted oats should be slowly added with continuous stirring. After cooking this dish while covered for 3-5 minutes, it can be enjoyed warm.

1. Ragi Dosa (Finger Millet Pancake) 

Why it is recommended: Ragi is known for the goodness of calcium that reduces blood pressure and strengthens bones. 

Ingredients:

• 1 cup ragi flour

• Water as needed

• Olive oil for cooking

• 1 green chili, chopped (optional)

• 1/4 cup rice flour

• 1/2 cup curd

• Salt to taste

Recipe

A thin batter needs to be prepared for this dish by mixing ragi flour, rice flour, curd and water. This needs to be kept aside for 15-20 minutes. After this, salt and green chili must be added to the batter followed  by heating the non-stick pan. On the heat pan, a ladle of batter must be poured while spreading it finely. Alternatively, a few drops of oil should be sprinkled. In the final step, the dosa should be cooked till becomes crisp. This dish can be enjoyed with mint or coconut chutney.

1. Quinoa Khichdi 

Why it is recommended: 

Quinoa is a gluten-free grain enriched with the goodness of essential amino acids and protein. When vegetables and lentils are combined with quinoa, it turns out to be a heart-friendly and balanced meal.

Ingredients:

• 1/2 cup quinoa

• 1 teaspoon olive oil

• 1/2 teaspoon cumin seeds

• 1/4 teaspoon turmeric powder

• 1 cup mixed vegetables (carrots, beans, peas)

• 1/4 cup yellow moong dal

• 2 cups water

• Salt to taste

Recipe 

To prepare this dish, start with rinsing moong dal and quinoa followed by heating olive oil in a pressure cooker. Now, add cumin seeds and sauté to attain aromatic texture. In the next step, vegetables, dal, quinoa,  turmeric and water must be added while mixing it well. After this, pressure cook for 2 whistles and wait for the pressure to release naturally. Now, this dish can be enjoyed with curd or raita.

Reduce blood pressure with the personalized diet-based health transformation 

Apart from the above recipes, the best dietician in Gurgaon believes that managing blood pressure is a phenomenal and comprehensive process. Hence, seeking the personalized assistance, setting the nutrition goals and identifying the right meal plan are important ways of keeping the blood pressure moderated.