High blood pressure is a "silent killer" because it often has no obvious symptoms but can easily lead to stroke, heart attack or kidney failure.
According to the American Heart Association, a healthy diet plays an important role in regulating blood pressure and protecting cardiovascular health. One of the recommended dishes is avocado and grilled salmon salad - both simple and rich in nutrients.
butter - grilled salmon salad recipe
Ingredients (2 servings):
150g phi luong salmon
1/2 ripe avocado
100g lettuce or kale
1 cherry tomato, sliced
1 tablespoon olive oil
1/2 lemon (squeezed with juice)
Salt and ground pepper (small quantity)
How to prepare:
Prepare salmon: Coat the fish with olive oil, salt, pepper. Bake or pan for 57 minutes until golden brown.
Make salad: Wash the vegetables, drain. Cut the butter and tomatoes into bite-sized pieces.
Mix the sauce: Mix olive oil with lemon juice and a little pepper.
Complete: Mix vegetables, avocado, tomatoes, stack salmon on top and drizzle with sauce.
Nutritional effects
Salmon: Rich in omega-3, helps lower blood pressure and prevent atherosclerosis.
Avocado: Provides potassium, balances sodium in the body, reduces pressure on blood vessel walls.
Green vegetables: Rich in fiber, vitamin C and antioxidants, support blood circulation.
According to Harvard T.H. Chan School of Public Health, a diet rich in omega-3, potassium and fiber can significantly reduce the risk of high blood pressure, especially in middle-aged and elderly people.
Notes when using
Do not add too much salt or fatty sauce to salads, as it can affect blood pressure regulation.
People with high blood pressure should eat regularly, about 2-3 times/week, combined with light exercise and moderate rest.
