10 Quick and Healthy Dinners for Hypertension and Hyperlipidemia

October 18, 2022

Published: October 18, 2022

Updated: May 24, 2023

Heart-healthy meals can be simple and easy. Following a heart-healthy diet is important for lowering high blood pressure and high cholesterol.1-4 If you need some ideas for simple, heart-healthy recipes, this article is for you!

Nutrition Tips for Dinner

Nutrition can impact your blood pressure and cholesterol levels. Certain foods can directly increase or decrease your blood pressure and cholesterol.3,4

To keep your blood pressure in a healthy range, it’s a good idea to limit your sodium intake to 1,500mg per day.4 That means you can allocate up to about 500mg of sodium to your dinner. Aim to eat foods that are low in fat, salt, and calories.1,2 You can limit salt in your diet by seasoning your food with spices, herbs, vinegar, lemon, or fruit juices instead of salt. Try to limit your use of oil, butter, margarine, shortening, and salad dressings (especially creamy dressings). Fried foods, salted snacks, canned soups, and deli meats are big sources of sodium, so try to cut these out of your diet as much as possible.

Foods you should include in your diet are calcium-rich foods, lean meat, fruits, and vegetables. Try to get 5-9 servings of fruit and vegetables per day.1,5 Try some of these dinner options if you’re looking for ideas!

10 Easy and Healthy Dinner Ideas:

Quinoa bowl with hummus, avocado, tomato, cucumber – Vegetarian meals are often low-sodium and low-fat meals. Hummus, made from chickpeas, is a good way to add protein to your diet. If you use store-bought hummus, look for one that is low in sodium. Quinoa is high in fiber and protein, so it is a good choice for your cholesterol levels.6,7

Stuffed sweet potato with black beans, kale, and hummus – Sweet potatoes are delicious, filling, and high in vitamins! They are relatively high in fiber, so they are good for managing high cholesterol. Choose low-sodium canned black beans to help reduce your overall sodium intake.6

Grilled salmon with sauteed vegetables (zucchini, tomato, bell pepper), and quinoa – Salmon is a very healthy food – it is high in heart-healthy fats and protein, so it is great for a hypertension- and hyperlipidemia-friendly diet. Zucchini, tomatoes, and bell peppers are high in vitamins and pair well with salmon. Quinoa is a superfood – but if you’re looking for a substitute, any whole grain, such as brown rice, will do!6

Chicken, black bean, and bell pepper burrito – Burritos can be healthy! Use a whole-wheat tortilla to get some whole grains and fiber in your diet. Choose low-sodium canned beans and season the chicken and peppers using spices instead of salt to keep the sodium content low. 

Spaghetti squash with roasted tomatoes and white beans – Spaghetti squash is a great low-carb and low-calorie alternative to pasta. It’s also a lot easier to cook than you might think. Serve the spaghetti squash with tomatoes for vitamins and antioxidants and white beans for lean protein and fiber.6

Sauteed vegetables with white beans and polenta – Polenta is a healthy gluten-free food that is easy to prepare. You can make a delicious vegetarian meal by adding some sauteed vegetables and white beans to a bowl of polenta. Season the vegetables using herbs and spices so that you keep the salt content of your meal low. 

Beans and butternut squash tacos – Vegetarian tacos can be a good option for a heart-healthy diet. Use whole wheat or corn tortillas instead of regular flour tortillas; those made from whole grains will have more fiber and help improve your cholesterol levels.6,7 Beans and butternut squash make a delicious alternative to high-saturated-fat red meat.

Roasted chicken, sweet potato wedges, and brussels sprouts – This is an easy dinner that can be made using only a sheet pan! Sweet potato and brussels sprouts are high in fiber, so they help lower cholesterol levels. Chicken is a heart-healthy source of lean protein.

Lemon and basil pasta with shrimp – Fish and shellfish are good additions to a heart-healthy diet because they are high in protein and low in saturated fat.1,6 Seafood with whole wheat pasta is a very healthy meal! Season with lemon and basil instead of salt or a cream-based sauce to add flavor while keeping the meal heart-healthy.

Sweet potato noodles with spinach and mushrooms – For a low-calorie alternative to pasta, choose spiralized sweet potatoes! Sweet potato noodles are higher in vitamins and fiber than pasta made from refined wheat flour. Add spinach, mushrooms, or other vegetables to the pasta to add lots of heart-healthy nutrients.5

Summary

Make sure your dinner is low in saturated fat and sodium. Include lots of whole foods – fresh fruits, vegetables, and whole grains. Fiber is super important for helping to lower cholesterol levels.

Take a look at some of our other blog posts for more meal ideas!

Everyone’s nutritional needs are different. Take charge of your health and longevity with Kyla’s Longevity program! Our expert team, including a registered dietitian, provides comprehensive support on your journey to living a long, healthy life. Discover your personalized nutrition and wellness plan tailor-made for you today!

References

  1. Preventing heart disease. The Nutrition Source. Published May 9, 2014. Accessed May 3, 2023. https://www.hsph.harvard.edu/nutritionsource/disease-prevention/cardiovascular-disease/preventing-cvd/
  2. Kromhout D, Menotti A, Kesteloot H, Sans S. Prevention of coronary heart disease by diet and lifestyle: evidence from prospective cross-cultural, cohort, and intervention studies: Evidence from prospective cross-cultural, cohort, and intervention studies. Circulation. 2002;105(7):893-898. doi:10.1161/hc0702.103728
  3. CDC. Sodium, potassium and health. Centers for Disease Control and Prevention. Published August 23, 2022. Accessed May 3, 2023. https://www.cdc.gov/salt/potassium.htm
  4. CDC. High blood pressure symptoms and causes. Centers for Disease Control and Prevention. Published December 6, 2022. Accessed May 3, 2023. https://www.cdc.gov/bloodpressure/about.htm
  5. Spillett M. Dash Eating Plan: 21-Day Meal Plan to Lose Weight and Lower Your Blood Pressure: The Everything Dash Diet Cookbook. Independently Published; 2021.
  6. FoodData central. Usda.gov. Accessed May 3, 2023. https://fdc.nal.usda.gov/
  7. Hollænder PLB, Ross AB, Kristensen M. Whole-grain and blood lipid changes in apparently healthy adults: a systematic review and meta-analysis of randomized controlled studies. Am J Clin Nutr. 2015;102(3):556-572. doi:10.3945/ajcn.115.109165
Read more