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Heart Healthy Low Salt Recipes

Remember before starting on our heart healthy low salt recipes, that cutting salt intake moderately is unlikely to be harmful and foods without the addition of large amounts of chemicals tastes better.  It takes at least one month for salt receptors on your tongue to readjust and start detecting lower salt concentrations.

During this time foods can taste bland.  To pump up the flavor of your food add freshly ground black pepper, garlic, spices and herbs.  Before you know it you will be tasting the natural flavor of your food.

Here is a secret - adding lime juice to your food will help you in decreasing the concentration at which your taste buds can detect salt.

Also, before starting any diet consult your doctor before reducing your sodium intake.

The following heart healthy low salt recipes are generally low in saturated fats, trans fats, cholesterol and sodium. They are high in nutrients, vitamins, and minerals such as potassium, calcium and fiber.

Breakfast Recipes For My Heart Healthy Low Salt Recipes

Scrambled Tofu

Makes 4 1-cup servings

  • 1 tablespoon Olive Oil

  •, Scrambled Tofu
  • 1/2 cup diced onion

  • 1 teaspoon turmeric

  • 1 pound extra firm tofu, drained and crumbled

  • 6 tomatoes, chopped

  • 1/2 cup diced zucchini

  • 1/2 cup diced mushrooms

  • 1/2 cup diced red bell pepper

  • 3 tablespoons Mrs Dash 10-Minute Marianade, southwestern

  • Pinch of Sea Salt

  • chipotle flavor

  • Dash of Tabasco sauce

Heat olive oil in large skillet. Saute onion and turmeric until translucent. Then add tofu and other vegetables and continue to saute until tofu is slightly brown and vegetables are cooked. Mix well with Mrs. Dash marinade and Tabasco sauce.

From my list of great heart healthy low salt recipes.

Nutrition information per serving:

Calories: 150, Fat: 8 g, Saturated fat: 1 g, Total Carbs: 20 g, Fiber: 4 g, Sodium: 20 mg, Protein: 8 g

Orange Bran Flax Muffins

Makes 24 muffins

1 1/2 cup oat bran1 cup brown sugar
1 cup all-purpose flour1 cup buttermilk
1 cup flaxseed, ground1/2 cup canola oil
1 cup wheat bran2 eggs
1 tablespoon baking power1 teaspoon baking soda
1/2 teaspoon salt1 1/2 cup golden raisins
2 oranges, quartered and seeded, orange bran muffin

Preheat oven to 375 degrees. Line two 12-cup muffin pans with paper liners, or coat pans with cooking spray.

In a large bowl combine oat bran, flour, flaxseed, wheat bran, baking power, and salt. Set aside.

In a blender or food processor, combine oranges, brown sugar, buttermilk, oil, eggs and baking soda.  Blend well.

Pour orange mixture into dry ingredients.  Mix until well blended.   Stir in raisins.

Divide batter evenly among muffin cups.  Bake for eighteen to twenty minutes, or until knife inserted in center comes out clean.

Cool in pans for five minutes before removing to a cooling rack.

Flaxseed is an ingredient that is a part of my heart healthy low salt recipes.

Nutrition information per muffin:  Calories 186, Protein: 4 g,  Carbs: 30 g, Fat: 8 g,  Saturated Fat: 1 g,  Cholesterol: 18 mg,  Fiber: 3 g,  Sodium 140 mg,  Flaxseed: 4 g.

Whole Grain Pancakes

Makes 14 pancakes

  • 3/4 cup all-purpose flour

  • 1/4 teaspoon ground nutmeg

  • 3/4 cup whole-wheat flour

  • 1 cup egg substitute

  • 3 tablespoons brown sugar

  • 3 tablespoons canola oil

  • 1/2 teaspoon salt

  • 1 1/2 cups skim milk, or soy milk or rice milk

  • 2 teaspoons baking powder

  • 1 teaspoon vanilla

  • 1/4 teaspoon ground nutmeg

  • 1 teaspoon vanilla

You can buy baking power substitute which is salt free and contains potassium. It is available at health food stores.

Mix dry ingredients in a medium bowl. In another bowl combine egg substitute, oil milk and vanilla. Beat well. Pour mixture over dry ingredients and stir just enough to combine.

For each pancake pour 1/4 cup batter onto a nonstick griddle or skillet set over medium high heat.  Cook until fine bubbles appear over the surface then flip pancake over and cook until browned on the second side.

When done remove to platter and serve right away or keep warm at 200 Fahrenheit oven until all pancakes are finished.

To make flaxseed pancakes add 1/4 cup flaxseed meal (ground flaxseed) to recipe. If mixture is too thick, add milk.

Flaxseed meal is a good source of heart healthy omega-3 fats and soluble fiber, which helps in the lowering cholesterol.

Nutrition information per serving (1 medium pancake):  Calorie: 105, Saturated fat: 0 g,  Total Carbs: 14 g,  Fiber: 1 g,  Sodium: 130 mg,  Protein: 4 g.


Trail Mix, trail mix

Makes 20-25 1/2 cup servings

1 Box of any whole grain cereal1/2 cup walnuts or almonds1 cup unsalted soy nuts2 cups mixed dried fruit (raisins and cranberries)

Mix all ingredients and store in an airtight jar.

Nutrition information per serving:

Calories: 150,  Fat: 5 g,  Saturated fat: 1 g,  Total Carbs: 20 g,  Fiber: 5 g, Sodium: 23 mg,  Protein: 6 g

Tangy Chickpea Spread/Dip

Makes 2 cups

1 16-ounce can chickpeas, drained and rinsed1/8 to 1/2 teaspoon cayenne pepper
2 tablespoons light mayonnaise1/4 to 1 teaspoon ground cumin
1 small tomato, diced1/8 to 1/4 teaspoon tumeric
1 clove garlic, crushed2 teaspoon chopped fresh parsley
2 teaspoons lemon juice4 whole wheat pita pockets, toasted and cut in half if desired, Tangy Chickpeas Dip

Place rinsed chickpeas in a bowl and mash to a pulp with a fork or in a food processor and crush.

Add remaining ingredients except pita, and mix to form a thick and creamy spread.

Serve on whole-wheat pita pockets. If desired add sliced tomato, cucumber or onion.

From my heart healthy low salt recipes menu.

Nutrition information per serving (1/2 cup without pita pocket): Calories: 330,  Fat: 5 g,  Saturated fat: 0 g,  Carbs: 63 g,  Fiber: 8 g,  Sodium: 200 mg,  Protein: 8 g

Low-Sodium Dressings

It is quick and easy to make your own fresh dressing that are tastier and healthier than most bottled varieties and is low in sodium.

These dressing mix can be made ahead of time and stored in an air-tight bottle.

Mixed Herb Garlic, heart healthy salad dressing

Makes 1 cup

Combine 6 cloves garlic, chopped, 1/3 cup chopped fresh thyme, 1/4 cup chopped fresh rosemary, 2 tablespoons chopped fresh basil, 1/4 cup lemon juice, 1/4 cup balsamic vinegar, 1/2 cup olive oil and 1/2 teaspoon ground black pepper.

Tasty and nothing beats this heart healthy low salt recipes for lowering high blood pressure.

Shallot Mustard

Makes 1 cup

Mix 3/4 cup balsamic vinegar, 1/2 cup olive oil, 3 tablespoons prepared mustard, 4 garlic cloves chopped, 1/2 teaspoon ground black pepper, 1 teaspoon roasted ground cumin and 2 teaspoons chopped shallots.

All these menus are heart healthy low salt recipes that will not raise your blood pressure in anyway.

Your Foods For High Blood Pressure List

What foods have you found to not spike your blood pressure measurements? Whats on your grocery list, and have you download a copy here?

Do share your ideas here.

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