6 Dinners That Can Lower Blood Pressure

Loaded Baked Potato

Potatoes contain ample amounts of potassium, an essential nutrient for normalizing blood pressure levels. Instead of greasy French fries and buttery mashed varieties, enjoy my Loaded Baked Potato. If you're serving a crowd, set up a topping bar and let each person build their own scrumptious spud. To up the fiber, offer black beans and colorful veggies like chopped red bell pepper and broccoli florets. Make the meal even better by serving low-fat dairy toppers like fat-free plain yogurt and reduced-fat shredded cheese instead of their full fat counterparts.

Quinoa & Black Bean Stuffed Peppers

Ever taste quinoa? Quinoa is a protein-rich seed that is loaded with fiber. Plus, this super grain is easy to prepare and there are a thousand different ways to doctor it up. If you're brainstorming this week's menu, give my Quinoa and Black Bean Stuffed Peppers a shot! They are tasty, filling, and provide three heart-smart ingredients; fiber, potassium and magnesium, all of which help to normalize blood pressure.

Edamame and Brown Rice Salad

Research shows that by trading in refined white carbs for whole grain counterparts, you can lower your blood pressure numbers significantly. That means swap white rice for brown rice, white bread for whole wheat bread, and regular pasta for whole grain varieties. This delicious Edamame and Brown Rice Salad is packed with the right stuff and will satisfy both, your tastebuds and ticker!

Tandoori Halibut Kebabs

My Indian-inspired Tandoori Halibut Kebabs are simple to prepare, and thanks to the flavorful marinade, you won't realize it's low in salt. As a bonus, each delicious bite delivers potassium and calcium, two heart-smart nutrients that help keep blood pressure in check. If fresh halibut is not an option, feel free to substitute with frozen fish — the nutritional and cardiovascular benefits will remain the same.

Spinach Lasagna

My slim-style Spinach Lasagna is a meal on a mission. Whole grain pasta noodles fill you up with heart-healthy fiber, potassium-rich spinach offsets high sodium levels in the body, and reduced-fat cheese delivers a shot of calcium without the excess saturated fat and calories found in full fat varieties. For a scrumptious and filling supper, couple a slice or two with a colorful tossed salad. Yum!

Hearty Vegetable Bean Soup

Everyone loves soup, but commercial brands and restaurant recipes are typically packed with salt. For a comforting and hearty bowl that won't wreak havoc on your blood pressure, try my Hearty Vegetable Bean Soup. In fact, double the recipe so you can freeze the delicious leftovers in single portion containers. You'll have countless cozy bowls that deliver heart-smart goodness!

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