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Hypertension? Lower your blood pressure with these 5 delicious plant-based diet recipes

Quick Take

1 in 3 Americans have hypertension (high blood pressure) and nearly half of Americans have some form of heart disease. And we know COVID-19 poses a greater risk for these folks, and others living with underlying diseases (1). While it's understandable if that information causes stress for anyone living with these conditions, there is good news. A plant-based diet is can help prevent and treat hypertension (2).

Not sure what plant-based foods to eat for hypertension? Our MamaSezz team has rounded up 5 of our favorite plant-based diet recipes that help to lower blood pressure.

Before we begin: get MamaSezz heart healthy plant-based meals, delivered

Want to eat plant-based to lower your blood pressure but need a little help getting started? Try the MamaSezz Heart Healthy Bundle (no salt) to get ready-made and delicious plant-based meals dropped at your door. No cooking required, just heat and eat!

On this page

Why does COVID-19 post a greater risk for those with high blood pressure or heart disease?

Why does a plant-based diet help with hypertension?

6 recipes to help lower your blood pressure

Why does COVID-19 post a greater risk for those with high blood pressure or heart disease?

According to the Cleveland Clinic:

The new coronavirus is a respiratory disease, meaning it mostly affects the lungs. But when the lungs aren’t working at full steam, the heart has to work harder to pump oxygen-rich blood around the body. That added stress can be dangerous for people with heart disease. (3)

While being in the "high risk" category doesn't necessary mean you'll get COVID-19 or that if you do, you'll become seriously ill. That said, one of the best things you can do (in addition to following these COVID-19 precautions) is to look to your plate and add more immunity-boosting plant-based foods to your diet.

Why does a plant-based diet help with hypertension?

A plant-based diet can help build up your immune system naturally. And when it comes to heart disease and hypertension, it seems low sodium and potassium-rich plant-based foods may be particularly beneficial. 

Potassium can help your body get rid of excess sodium and ease pressure on your blood vessels. Plant-based foods high in potassium include: 

  • Bananas
  • Mangoes
  • Leafy greens
  • Melons
  • Avocados
  • Oranges
  • Apricots
  • Nuts and seeds
  • Beans

5 recipes to help lower your blood pressure

1. No oil vegan banana bread muffins recipe

banana bread muffins

When many of us hear potassium we think of bananas. One banana has about 12% of your daily requirement of this important mineral. And while we love to eat bananas as is, we're also big fans of plant-based baked goods. These banana bread muffins are super moist and made with only whole food plant-based ingredients (no refined sugar!). Omit the pinch of salt for a salt-free version.

Make no oil vegan banana bread muffins

2. Dairy-free mango summer smoothie recipe

mango smoothie

This dairy-free smoothie is loaded with potassium thanks to the mangoes, plus the turmeric and black pepper act together as a powerful antioxidant to help with inflammation. 

Make dairy-free mango summer smoothie 

3. 2-ingredient creamy vegan tomato soup

creamy vegan soup

Adding tomatoes to your plant-based diet is a fast way to get more potassium. And it doesn't get much easier than this creamy vegan tomato soup. Just blend together MamaSezz Mama's Mac Sauce and MamaSezz Oil-Free No Salt Marinara Sauce and voila lunch!

Make this creamy vegan tomato soup

4. Green goddess stuffed sweet potato

green goddess stuffed sweet potatoes

Sweet potatoes, white beans, and leafy greens make this a potassium-packed lunch to add to your plant-based diet. It's also loaded with plant-based protein to help you feel satiated until dinner.

Make green goddess stuffed sweet potatoes

5. MamaSezz Strong Heart Beets Nice Cream

beet nice cream

Made from MamaSezz Strong Heart Beets and frozen bananas, this rose-colored dessert is naturally sweet and loaded with vitamins, minerals, antioxidants, the works! The bananas give you the potassium boost and the dietary nitrates in beets dilate your blood vessels and can lower blood pressure in a matter of hours (4).

Don't want to cook? Get MamaSezz plant-based meals delivered.

Transition to a plant-based diet, without all the work. Choose from a wide variety of plant-based meals for hypertesnion, from MamaSezz Heart Healthy bundle to MamaSezz a la carte No Salt dishes. 

Get started with MamaSezz plant-based meal delivery today. 


(1) Cleveland Clinic

(2) Journal of Geriatric Cardiology

(3) Cleveland Clinic 

(4) Nutrition Journal


By Ali Brown

Ali is a mom, wife, and nutrition and lifestyle writer and editor. She has her Plant-Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies.

What you should do now

  1. We have been where you are and we’ve helped thousands of people (just like you) transition to eating a plant based diet. If you are looking for a guide that can help you with some of the big questions, and dramatically reduce your stress, this FREE Ultimate Little Guide to Plant-Based Eating is a great place to start.
  2. If you're interested in Weight Loss, Download this fantastic FREE guide Ultimate (little) Guide to weight loss
  3. If you’d like to learn about plant-based living go to our MamaSezz Blog where you can read hundreds of “How To” articles. If you’d like to learn about plant-based cooking go to our Recipes Section for easy step by step favorites.
  4. If you enjoyed this article, then so will your friends, so why not share it on LinkedIn, Twitter, Facebook and Email

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