Nutrition and Weather: Foods for Regulating Blood Pressure in Autumn 0 9

Our specialist is nutritionist and clinical psychologist-dietitian Anna IVASHKEVICH.

For low blood pressure

Spices are reliable allies for hypotensives. Turmeric, cinnamon, cloves, and cardamom activate the work of endocrine glands and constrict blood vessels, which helps to raise blood pressure. Mustard, horseradish, and ginger have a similar effect.

Milk with Turmeric

0.5 tsp ground turmeric, 0.5 tsp honey, a pinch of cayenne pepper, peeled and grated ginger root (2.5 cm long), 240 ml milk.

Mix turmeric, pepper, ginger, and honey in a small teapot, pour in warm milk, and let it steep for just a few minutes. Strain and enjoy the drink! If the taste is too spicy, add a little more honey and a tiny bit of butter.

Cod with Horseradish

2 pieces of cod fillet, 600 g potatoes, salt, 3 tbsp prepared horseradish, 2 tbsp lemon juice, 25 ml olive oil, green onions, green asparagus, 2 tbsp dill.

Boil the potatoes in salted water until tender. While they are cooking, prepare the sauce: in a small bowl, mix mayonnaise, horseradish, and 1 tbsp lemon juice. In a large skillet, heat 2 tbsp of oil. Then place the potatoes in the skillet and add a little pepper. Fry until a thin crispy crust forms and they turn a light golden color. After that, add the onions and asparagus, stirring until the vegetables are soft. The side dish is ready.

The cod can be cooked simultaneously or after the side dish, whichever is more convenient for you. Heat the remaining oil in the skillet. The heat should be medium; do not overheat the cod. Sprinkle the fillets with the remaining salt and pepper. Place the fish in the oil and cook for 2–3 minutes on each side until the flesh is uniformly white (opaque). Before serving, drizzle the cod with lemon juice, sprinkle with dill, and add the sauce.

For high blood pressure

Pay attention to beets and seaweed. Beets positively affect blood vessels and help combat excess weight, which will also favorably impact blood pressure readings in the long term.

Baked Beets in Sour Cream

2 beets, 100 g sour cream, 1 egg, salt, 30 g butter, herbs, 50 g feta cheese.

Boil the beets until half-cooked in their skins, peel, and slice them into rounds. Layer the beet slices in a baking dish, greasing them with a mixture of sour cream, eggs, and herbs. Bake in the oven. When the beets are soft, sprinkle with feta cheese and spread with butter.

Seaweed Salad

400 g squid, 400 g seaweed, 1 cucumber, vegetable oil, salt.

Wash the squid and remove the outer membrane. Boil the squid in salted water for 3–4 minutes, then remove and let cool.

Wash the cucumber and cut it into strips.

Also slice the squid. In a bowl, mix the seaweed, squid, and cucumber. Toss well, season with salt, pepper, and vegetable oil.