Grilled Salmon with Steamed Vegetables for Blood Pressure Patients
High blood pressure is often called the “silent condition” because it quietly affects the body, increasing the risk of serious health complications if left unchecked. While medications are essential in many cases, the right dietary choices can serve as a powerful ally in maintaining healthy blood pressure and overall cardiovascular health.
Our grilled salmon with steamed vegetables is an ideal meal for those looking to nourish their heart without compromising on flavor. Salmon, a rich source of omega-3 fatty acids, has been extensively studied for its ability to support vascular health by reducing inflammation and improving blood flow. Paired with nutrient-dense steamed vegetables, this dish is naturally low in sodium and packed with potassium, magnesium, and antioxidants—key nutrients that help balance blood pressure.
This recipe isn’t just about eating well; it’s about giving your body the tools it needs to thrive. Ready to make heart health a delicious priority? Let’s begin!
Ingredients:
– 2 salmon fillets
– 2 tsp virgin olive oil
– 1 lemon (sliced)
– 1 teaspoon garlic powder
– 1 teaspoon dried dill
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 1 cup broccoli florets
– 1 cup baby carrots
– 1 cup edamame
Method:
- Preheat the Grill: Preheat the grill to medium-high heat.
- Prepare the Salmon: Brush the salmon fillets with olive oil. Sprinkle it with garlic powder, dried dill, oregano, salt, and pepper. Place lemon slices on top of the fillets.
- Grill the Salmon: Place the salmon fillets on the grill. Grill for about 4-6 minutes on each side, or until the salmon is cooked through and flakes easily with a fork.
- Steam the Vegetables: While the salmon is grilling, add broccoli, baby carrots, and edamame to the steamer. Steam the vegetables for about 5-7 minutes, or until they are tender but still crisp.
- Serve: Plate the grilled salmon with a side of steamed vegetables. Optionally, squeeze some fresh lemon juice over the salmon and vegetables for added flavour.
YCL Tip
Olive oil is better for individuals managing blood pressure due to its high content of monounsaturated fats, which help reduce bad cholesterol levels and improve cardiovascular health. It also contains antioxidants and anti-inflammatory properties that support overall heart health.
Notes
Rich in omega-3 fatty acids, which are essential for heart health. Omega-3s help reduce inflammation, lower blood pressure, and decrease the risk of heart disease. Salmon is also a good source of high-quality protein and various vitamins and minerals, including B vitamins and potassium.
Nutritional information per serving
Total Calories : 249 kcal
Total Carbohydrates: 8.3g
Total Protein: 16g
Total Fat:14g
Disclaimer: Please keep your healthcare provider in the loop before introducing any new food item or beauty product into your lifestyle, especially if you have a medical health condition or are on medications. In case you are allergic to certain foods, please avoid them.
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