Couscous Veggie Salad
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
For Blood Pressure
Tomato Mozzarella Basil Salad
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
Tofu Asian Slaw
Crispy tofu with shredded cabbage and sesame dressing.
Ingredients: 1 cup shredded cabbage, 1/2 cup carrots, 1/2 cup baked tofu cubes, 1 tbsp sesame oil, 1 tbsp rice vinegar
Categories: High Cholesterol • Heart Disease • Blood Pressure
Kale Apple Walnut Salad
Crunchy kale salad with apples and heart-healthy walnuts.
Ingredients: 2 cups kale, 1 apple, 1/4 cup walnuts, 1 tbsp olive oil, 1 tbsp apple cider vinegar
Categories: High Cholesterol • Blood Pressure
Chickpea Cucumber Salad
Light and filling chickpea salad with fresh cucumber.
Ingredients: 1 cup cooked chickpeas, 1 cucumber, 1/4 cup red onion, 2 tbsp olive oil, 1 tbsp lemon juice
Categories: High Cholesterol • Blood Pressure • Vegetarian
Eggplant & Chickpea Curry
A fragrant, mildly spiced curry with a creamy tomato base — hearty yet light.
Ingredients: 1 medium eggplant, diced, 1 cup cooked chickpeas, 1 onion, chopped, 2 cloves garlic, minced, 1 tsp grated ginger, 1 cup crushed tomatoes, 1 tsp curry powder, 1/2 tsp turmeric, 1 tsp olive oil, Fresh coriander for garnish
Categories: High Cholesterol • Blood Pressure
Baked Salmon with Quinoa & Spinach
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
Garlic & Lemon Steamed Broccoli
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
Sweet Potato & Black Bean Tacos
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
Mediterranean Lentil Salad
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