Mediterranean Salmon with Roasted Veggies and Farro: A Heart-Healthy Recipe for Lowering Blood Pressure

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If you’re looking for a heart-healthy meal that supports lower blood pressure, this Mediterranean-inspired dish is perfect for you. Combining whole grains, fresh vegetables, and omega-3-rich salmon, this meal offers nutrient-packed ingredients that are known for their blood pressure-lowering properties.

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Why This Recipe Helps Manage High Blood Pressure

The Mediterranean diet has long been praised for its health benefits, particularly for cardiovascular health. Rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, it can help regulate blood pressure naturally. This recipe incorporates ingredients that target high blood pressure directly:

• Salmon: Rich in omega-3 fatty acids, salmon helps reduce inflammation and improve heart health by lowering blood pressure and triglyceride levels.
• Farro: A fiber-rich whole grain that supports heart health, farro helps stabilize blood sugar and reduce cholesterol.
• Vegetables: Eggplant, red bell pepper, squash, and cherry tomatoes are packed with potassium and antioxidants that help lower blood pressure by counteracting sodium’s effects.
• Olive Oil: A staple in the Mediterranean diet, olive oil is rich in heart-healthy monounsaturated fats that improve cholesterol levels and support overall cardiovascular health.

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The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for...

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Ingredients

2 cups water
⅔ cup farro
1 medium eggplant, cut into 1-inch cubes
1 red bell pepper, cut into 1-inch pieces
1 summer squash, cut into 1-inch pieces
1 small onion, cut into 1-inch pieces
1 ½ cups cherry tomatoes
3 tablespoons extra-virgin olive oil
¾ teaspoon salt, divided
½ teaspoon ground pepper, divided
2 tablespoons capers, rinsed and chopped
1 tablespoon red-wine vinegar
2 teaspoons honey
1 ¼ pounds wild salmon, cut into 4 portions
1 teaspoon lemon zest
½ teaspoon Italian seasoning
Lemon wedges for serving

Instructions

1. Prepare the Farro: Bring 2 cups of water and ⅔ cup farro to a boil in a saucepan. Once boiling, reduce heat to low, cover, and simmer for about 30 minutes until the farro is tender. Drain any excess water if needed.
2. Roast the Vegetables: Preheat your oven to 450°F and line two baking sheets with foil, then coat with cooking spray. In a large bowl, toss together the eggplant, red bell pepper, summer squash, onion, and cherry tomatoes with 3 tablespoons of olive oil, ½ teaspoon of salt, and ¼ teaspoon of ground pepper. Divide the vegetables between the baking sheets and roast them in the upper and lower racks for 25 minutes, stirring halfway through. Once tender and starting to brown, transfer them to a bowl and stir in 2 tablespoons of capers, 1 tablespoon of red-wine vinegar, and 2 teaspoons of honey.
3. Roast the Salmon: Season the salmon portions with 1 teaspoon of lemon zest, ½ teaspoon of Italian seasoning, and the remaining ¼ teaspoon of salt and pepper. Place the salmon on one of the baking sheets and roast on the lower rack for 6 to 12 minutes, depending on thickness, until just cooked through.
4. Serve: Plate the salmon with the farro and vegetable caponata, and garnish with lemon wedges for extra flavor.

Nutrition Information (Per Serving) – 1 cup vegetables, 1/2 cup farro, 4 oz. salmon

Calories: 450

Total Fat: 17g

Saturated Fat: 3g

Sodium: 562mg

Total Carbohydrates: 41g

Sugars: 13g

Dietary Fiber: 8g

Protein: 35g

Magnesium: 83mg

Potassium: 1109mg

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Health Benefits Breakdown:

• Omega-3 Fatty Acids from Salmon: These fats help lower blood pressure by reducing inflammation and improving overall heart function.
• Potassium from Vegetables: Potassium is key in balancing sodium levels in the body, which helps control blood pressure.
• Whole Grains from Farro: Whole grains like farro support heart health by helping to reduce cholesterol and improve blood pressure regulation.

Tips for Blood Pressure Management

• Wild Salmon: Wild-caught salmon is lower in contaminants and higher in omega-3s than farmed varieties, making it the healthier choice for your heart.
• Low-Sodium Options: If you’re watching your sodium intake, use unsalted capers and adjust the added salt as needed.
• Portion Control: Eating fish in moderate portions twice a week can significantly improve heart health and support lower blood pressure.

Enjoy this delicious, easy-to-make Mediterranean dish that will not only satisfy your taste buds but also support your journey to better heart health!

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