10 Recipe Ideas to Help Reduce High Blood Pressure in the First Trimester

Lowering blood pressure - prevents preeclampsia and promotes good health. Here are 10 recipes that can be incorporated into your pregnancy lifestyle and beyond.

Food can lower blood pressure by reducing sodium intake, eating a diet rich in fruits and vegetables, and eating less saturated and total fat. By eating food low in sodium, you regulate blood vessels and by providing nutrients which maintains a healthy heart. Remember, you're pumping more blood volume as well.

1. Baked Potato with Cottage Cheese and Chives

Ingredients:

• 1 large potato
• 1/4 cup cottage cheese
• 1 tablespoon chives, chopped
• 1/4 teaspoon salt (optional)
• 1/8 teaspoon black pepper
• 1 tablespoon olive oil

Instructions:

1. Preheat oven to 400 degrees F.
2. Wash potato and prick several times with a fork.
3. Bake in preheated oven for 45 minutes, or until soft.
4. Cut a slit in the top of the potato and carefully scoop out the insides, leaving a thin layer of potato around the skin.
5. In a small bowl, mix together the cottage cheese, chives, salt, and pepper.
6. Stuff the cottage cheese mixture into the potato skin.
7. Drizzle with olive oil and serve.

2. Broccoli and Cauliflower Mash

Ingredients:

• 1 lb. broccoli florets
• 1 lb. cauliflower florets
• 1/4 cup milk 1/4 cup sour cream
• 1/2 cup shredded cheddar cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup butter Salt and pepper

Instructions: 1. Preheat oven to 375 degrees. 2. Bring a large pot of water to a boil and blanch the broccoli and cauliflower for 3-4 minutes. 3. Drain the broccoli and cauliflower and place in a large bowl. 4. Add the milk, sour cream, cheddar cheese, Parmesan cheese, and butter. 5. Season with salt and pepper to taste. 6. Use a hand mixer or potato masher to mash the ingredients together. 7. Transfer to a baking dish and bake for 15-20 minutes.

3. Kale and Quinoa Salad

Ingredients:

• 1 cup uncooked quinoa
• 1 bunch kale, stemmed and chopped
• 1/4 cup olive oil 3 tablespoons lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup dried cranberries
• 1/2 cup toasted slivered almonds
• 1/2 cup crumbled goat cheese

Instructions: 1. Cook quinoa according to package instructions. 2. In a large bowl, combine cooked quinoa, kale, olive oil, lemon juice, salt, and pepper. 3. Mix in cranberries, almonds, and goat cheese. Serve immediately.

4. Sweet Potato Soup

Ingredients:

• 1 lb. sweet potatoes, peeled and diced
• 1 onion, diced
• 3 cups vegetable broth
• 1 cup milk
• 1/4 cup brown sugar
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon ground ginger
• 1/8 teaspoon ground cloves

Instructions: 1. In a large pot, combine the sweet potatoes, onion, and vegetable broth. 2. Bring to a boil, then reduce heat and simmer for 15 minutes. 3. Add the milk, brown sugar, salt, pepper, ginger, and cloves, and simmer for another 10 minutes. 4. Use an immersion blender to puree the soup until smooth. Serve hot.

5. Roasted Brussels Sprouts

Ingredients:

• 1 lb Brussels sprouts
• 3 tablespoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions: 1. Preheat oven to 400 degrees F. 2. Cut off the ends of the Brussels sprouts and discard. Cut the Brussels sprouts in half. 3. In a large bowl, toss the Brussels sprouts with the olive oil, salt, and black pepper. 4. Spread the Brussels sprouts on a baking sheet and roast for 15 minutes, or until tender and lightly browned. 5. Serve immediately.

6. Butternut Squash Risotto

Ingredients:

• 1 butternut squash, peeled, seeded, and cubed
• 1 tbsp. olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 cup Arborio rice
• 3 cups chicken or vegetable broth
• 1/2 cup Parmesan cheese, grated Salt and pepper to taste

Instructions: 1. In a large pot or Dutch oven, heat the oil over medium heat. Add the onion and garlic and cook until softened, about 5 minutes. 2. Add the butternut squash and cook for about 10 minutes, until it begins to soften. 3. Add the rice and chicken broth and bring to a boil. Reduce the heat to low and simmer, stirring occasionally, for about 20 minutes, until the rice is tender and the squash is very soft. 4. Stir in the Parmesan cheese and season with salt and pepper to taste. Serve hot.

7. Spaghetti Squash with Tomato Sauce

Ingredients:

• 1 spaghetti squash 1 jar of tomato sauce
• 1/2 cup of grated Parmesan cheese
• 1/4 teaspoon of salt
• 1/4 teaspoon of black pepper

Instructions: 1. Preheat oven to 375 degrees Fahrenheit. 2. Cut the spaghetti squash in half lengthwise and scoop out the seeds. 3. Place the squash halves, cut side up, on a baking sheet and spread each one with tomato sauce. 4. Sprinkle the Parmesan cheese, salt, and pepper over the top of the sauce. 5. Bake the squash for 30 to 40 minutes, or until it is tender when pierced with a fork. 6. Use a fork to scrape the squash flesh into strands and serve.

8. Curried Chickpeas and Lentils

Ingredients:

• 1 cup dried chickpeas
• 1 cup dried lentils
• 4 cups water 1 onion, diced
• 1 tablespoon curry powder
• 1 teaspoon ground ginger
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon cayenne pepper
• 1 tablespoon tomato paste
• 1 cup coconut milk
• 1/2 cup chopped fresh cilantro

Instructions: 1. Combine the chickpeas, lentils, and water in a large pot. Bring to a boil over high heat, then reduce the heat to medium-low and simmer for 30 minutes. 2. Add the onion, curry powder, ginger, cumin, coriander, cinnamon, cayenne pepper, and tomato paste to the pot. Stir well and simmer for another 30 minutes. 3. Stir in the coconut milk and cilantro and simmer for 5 minutes. Serve hot over cooked rice or quinoa.

9. Eggplant Parmesan

Ingredients:

• 1 medium eggplant, sliced into ¼-inch rounds
• 1 cup Italian-seasoned breadcrumbs
• ¼ cup grated Parmesan cheese
• 1 teaspoon garlic powder Salt and pepper
• 1/3 cup all-purpose flour 2 eggs
• 1/3 cup milk
• 2 cups marinara sauce
• 1 cup shredded mozzarella cheese

Instructions: 1. Preheat oven to 400 degrees F (200 degrees C). Grease a 9x13 inch baking dish. 2. In a bowl, mix together breadcrumbs, Parmesan cheese, garlic powder, salt, and pepper. 3. Place flour in a shallow dish. In another shallow dish, beat together eggs and milk. 4. Dip eggplant slices in flour, then dip in egg mixture. Coat with breadcrumb mixture. 5. Place in prepared dish. Bake for 20 minutes. 6. Pour marinara sauce over eggplant, and sprinkle with mozzarella cheese. Bake for an additional 10 minutes, or until cheese is melted.

10. Ratatouille

Ingredients:

• 1 eggplant, diced
• 1 zucchini, diced
• 1 yellow squash, diced
• 1 red pepper, diced
• 1 onion, diced
• 4 cloves garlic, minced
• 1 (28 oz) can diced tomatoes, undrained
• 1/2 tsp dried basil
• 1/4 tsp dried oregano
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/4 cup olive oil

Instructions: 1. In a large pot or Dutch oven, heat olive oil over medium heat. Add onion, garlic, and all the diced vegetables. 2. Cook until vegetables are tender, stirring occasionally. 3. Add canned tomatoes and all the spices. Simmer for 30 minutes. 4. Serve over cooked pasta, rice, or quinoa.