Make your next meal as healthy as it is delicious with foods that lower blood pressure like salmon, kale, sweet potatoes, broccoli, quinoa, berries and yogurt.
28 Foods That Can Help You Lower Your Blood Pressure
Baked Salmon
I often make this very moist and flavorful oven-baked salmon for company because I can have it ready in less than half an hour. I like to serve it with rice, or a green vegetable and a tossed salad. —Emily Chaney, Penobscot, Maine
1/27
2/27
Kale Quinoa Salad
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
Here's a holiday side dish you can feel good about serving. Kale packs a mighty punch of vitamins, while quinoa delivers a hearty serving of protein. Best of all, the flavor of this kale quinoa salad can't be beat! —Lisa Warren, Washington, DC
Nutrition Facts:
2/3 cup: 190 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 28g carbohydrate (6g sugars, 3g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1 fat.
3/27
Hasselback Sweet Potatoes
Total Time
25 hours 45 min
Servings
8 servings
From the Recipe Creator:
Treat your sweet-salty tooth! Sweet potatoes dressed with buttery, herby, garlicky goodness make for a stunning, delicious side dish. —Lauren Knoelke, Milwaukee, Wisconsin
Nutrition Facts:
1 hasselback sweet potato: 333 calories, 13g fat (8g saturated fat), 33mg cholesterol, 620mg sodium, 52g carbohydrate (20g sugars, 6g fiber), 5g protein.
4/27
Lemon Couscous with Broccoli
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
I combined two recipes to create this side with broccoli and pasta. The splash of lemon adds nice flavor. Instead of toasted almonds, you could also sprinkle servings with grated Parmesan cheese. —Beth Dauenhauer, Pueblo, Colorado
Nutrition Facts:
2/3 cup: 115 calories, 3g fat (0 saturated fat), 0 cholesterol, 328mg sodium, 18g carbohydrate (1g sugars, 4g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
5/27
Spiced Blueberry Quinoa
Total Time
40 min
Servings
2 servings
From the Recipe Creator:
I took up eating quinoa when I found out how much protein it has. This is really an easy dish to experiment with; my first version of the recipe was made with shredded apples instead of blueberries. It's just as delicious! —Shannon Copley, Upper Arlington, Ohio
Nutrition Facts:
1 cup: 352 calories, 10g fat (1g saturated fat), 0 cholesterol, 479mg sodium, 59g carbohydrate (25g sugars, 7g fiber), 9g protein.
6/27
Kale & Bean Soup
Total Time
1 hour 30 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
Chock-full of veggies, this soup soothes both the body and the spirit. The kale is packed with nutrients, including omega-3s, and the beans add a natural creaminess. —Beth Sollars, Delray Beach, Florida
Nutrition Facts:
1-1/4 cups: 152 calories, 2g fat (0 saturated fat), 0 cholesterol, 622mg sodium, 29g carbohydrate (7g sugars, 6g fiber), 5g protein. Diabetic Exchanges: 2 vegetable, 1 starch, 1 lean meat.
7/27
Breakfast Sweet Potatoes
Total Time
55 min
Servings
4 servings
From the Recipe Creator:
Baked sweet potatoes aren't just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 stuffed sweet potato: 321 calories, 3g fat (2g saturated fat), 0 cholesterol, 36mg sodium, 70g carbohydrate (35g sugars, 8g fiber), 7g protein.
8/27
Broccoli Cranberry Salad
Total Time
25 min
Servings
10 servings
From the Recipe Creator:
Growing up, I never liked broccoli, but I'm hooked on this salad's light, sweet taste. It gives broccoli a whole new look and personality. —Jessica Conrey, Cedar Rapids, Iowa
Nutrition Facts:
3/4 cup: 121 calories, 7g fat (1g saturated fat), 2mg cholesterol, 233mg sodium, 14g carbohydrate (10g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
9/27
Berry White Ice Pops
Total Time
10 min
Servings
10 pops
From the Recipe Creator:
Nothing says summer like an ice pop. Kids and adults alike love this fruit-filled version. —Sharon Guinta, Stamford, Connecticut
Nutrition Facts:
1 pop: 51 calories, 2g fat (1g saturated fat), 4mg cholesterol, 19mg sodium, 8g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1/2 starch.
10/27
Apple Yogurt Parfaits
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
Get the morning started right with this super simple four-ingredient parfait. Try chunky or flavored applesauce for an easy variation. —Rebekah Radewahn, Wauwatosa, Wisconsin
Nutrition Facts:
1 parfait: 158 calories, 2g fat (1g saturated fat), 4mg cholesterol, 70mg sodium, 30g carbohydrate (24g sugars, 1g fiber), 5g protein. Diabetic Exchanges: 2 starch.
11/27
Walnut-Crusted Salmon
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Whenever I can get salmon for a good price, I always turn to this simple and delicious recipe. It’s good served with mashed potatoes and fresh green beans, too. —Edie DeSpain, Logan, Utah
Nutrition Facts:
1 fillet: 295 calories, 17g fat (3g saturated fat), 57mg cholesterol, 243mg sodium, 13g carbohydrate (7g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.
12/27
Kale Salad
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
I love making meals that wow everyone. The flavor and nutrition in this kale salad set it apart from other 30-minute creations. —Gina Myers, Spokane, Washington
Nutrition Facts:
1-1/4 cups: 113 calories, 9g fat (2g saturated fat), 2mg cholesterol, 381mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1/2 starch.
13/27
Rosemary Sweet Potato Fries
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
A local restaurant got me hooked on sweet potato fries. I started making them at home with different seasonings to match the taste. I'm thrilled with the results! —Jackie Gregston, Hallsville, Texas
Nutrition Facts:
1 serving: 256 calories, 10g fat (1g saturated fat), 0 cholesterol, 459mg sodium, 39g carbohydrate (16g sugars, 5g fiber), 3g protein.
14/27
Spinach ‘n’ Broccoli Enchiladas
Total Time
50 min
Servings
8 servings
From the Recipe Creator:
I like to top this wonderful meatless meal with lettuce and serve it with extra picante sauce. It's quick, easy, filled with fresh flavor and definitely satisfying! —Lesley Tragesser, Charleston, Missouri
Nutrition Facts:
1 enchilada: 246 calories, 8g fat (3g saturated fat), 11mg cholesterol, 614mg sodium, 32g carbohydrate (4g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1 lean meat, 1/2 fat.
15/27
Quinoa Salad
Total Time
30 min
Servings
6 cups
From the Recipe Creator:
Toasting the grain before it simmers isn't essential, but it does add a pleasant nuttiness to the flavor of this vegan quinoa salad. Mix and match whatever fresh herbs and veggies you have on hand. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
3/4 cup: 227 calories, 12g fat (2g saturated fat), 0 cholesterol, 449mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 2 fat, 1-1/2 starch.
16/27
Yogurt Breakfast Drink
Total Time
5 min
Servings
6 servings
From the Recipe Creator:
Sleepyheads will savor this dreamy smoothie. Simply blend yogurt, milk and orange juice concentrate for a fresh start to your day. —Renee Gastineau, Seattle, Washington
Nutrition Facts:
1 cup: 190 calories, 2g fat (1g saturated fat), 9mg cholesterol, 107mg sodium, 35g carbohydrate (34g sugars, 0 fiber), 8g protein.
17/27
Parmesan Yogurt Dip
Total Time
10 min
Servings
1-1/4 cups
From the Recipe Creator:
We like to eat raw vegetables a few times a week as a side dish for a meal, and this is a healthier alternative to ranch dressing for a veggie dip. —Kathleen Tribble, Buellton, California
Nutrition Facts:
2 tablespoons: 30 calories, 1g fat (1g saturated fat), 4mg cholesterol, 120mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 2g protein. Diabetic Exchanges: 1/2 starch.
18/27
Ginger-Kale Smoothies
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
Since I started making this green smoothie recipe for breakfast every day, I honestly feel better! Substitute any fruit and juice you like to make this recipe your own healthy blend.—Linda Green, Kilauea, Kauai, Hawaii
Nutrition Facts:
1 cup: 121 calories, 0 fat (0 saturated fat), 0 cholesterol, 22mg sodium, 29g carbohydrate (21g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fruit, 1 vegetable.
19/27
Favorite Mashed Sweet Potatoes
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
My family begs me to make mashed sweet potatoes at Thanksgiving and Christmas. I love this recipe because it can be made a day ahead and warmed up before the big meal. —Senja Merrill, Sandy, Utah
Nutrition Facts:
2/3 cup: 117 calories, 0 fat (0 saturated fat), 0 cholesterol, 10mg sodium, 28g carbohydrate (15g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 2 starch.
20/27
Quinoa Tabbouleh
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
Tabouli is a super fresh, mostly parsley salad with finely cracked wheat, juicy tomatoes, onion, fresh lemon juice, good quality extra virgin olive oil and a hint of fragrant mint. I added a little gluten-free twist to this recipe by replacing the cracked wheat with quinoa and then added some cucumbers for a nice crunch. For a delicious and colorful appetizer, serve in butter lettuce cups or endive leaves. —Nikki Haddad, Germantown, Maryland
Nutrition Facts:
3/4 cup: 160 calories, 8g fat (1g saturated fat), 0 cholesterol, 258mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
21/27
Quinoa-Stuffed Squash Boats
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
My colorful “boats” with quinoa, garbanzo beans and pumpkin seeds use delicata squash, a winter squash with edible skin that’s cream-colored with green stripes. In a pinch, acorn squash will do—but don't eat the skin! —Lauren Knoelke, Milwaukee, Wisconsin
Nutrition Facts:
1 stuffed squash half: 275 calories, 8g fat (2g saturated fat), 9mg cholesterol, 591mg sodium, 46g carbohydrate (9g sugars, 10g fiber), 9g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.
22/27
Strawberry-Rosemary Yogurt Pops
Total Time
20 min
Servings
6 pops
From the Recipe Creator:
We planted strawberries a few years ago and these tangy-sweet frozen yogurt pops are my very favorite treats to make with them! The options are endless. Try using other yogurt flavors like lemon, raspberry or blueberry. —Carmell Childs, Orangeville, Utah
Nutrition Facts:
1 pop: 81 calories, 1g fat (0 saturated fat), 3mg cholesterol, 42mg sodium, 16g carbohydrate (15g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1 starch.
23/27
Garlic Tilapia with Spicy Kale
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
We make this main dish and side together, and adjust the heat from the red pepper flakes depending on who's at the table. —Tara Cruz, Kersey, Colorado
Nutrition Facts:
1 fillet with 1 cup kale mixture: 359 calories, 13g fat (2g saturated fat), 83mg cholesterol, 645mg sodium, 24g carbohydrate (0 sugars, 6g fiber), 39g protein. Diabetic Exchanges: 5 lean meat, 2 fat, 1-1/2 starch.
24/27
Quinoa Granola
Total Time
3 hours 10 min
Servings
6 cups
From the Recipe Creator:
This is a healthy and tasty snack that I feed to my kids often. They love it!—Cindy Reams, Phillipsburg, Pennsylvania
Nutrition Facts:
1/2 cup: 317 calories, 14g fat (6g saturated fat), 0 cholesterol, 38mg sodium, 44g carbohydrate (20g sugars, 5g fiber), 6g protein.
25/27
Kale and Fennel Skillet
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
I love to mix different vegetables together and use a variety of herbs and spices to change things up. If you can't find apple sausage for this skillet, a good mild Italian sausage would work too. —Patricia Levenson, Santa Ana, California
Nutrition Facts:
3/4 cup: 167 calories, 8g fat (2g saturated fat), 27mg cholesterol, 398mg sodium, 16g carbohydrate (6g sugars, 3g fiber), 9g protein. Diabetic exchanges: 2 vegetable, 1 lean meat, 1 fat.
26/27
Berry Nectarine Salad
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
I've been making this recipe for years. Whenever my family has a summer get-together, everyone requests it. The nectarines and berries look beautiful together, and the topping is the perfect accent. —Mindee Myers, Lincoln, Nebraska
Nutrition Facts:
1 serving: 109 calories, 3g fat (2g saturated fat), 8mg cholesterol, 46mg sodium, 21g carbohydrate (15g sugars, 4g fiber), 2g protein. Diabetic Exchanges: 1 fruit, 1/2 starch, 1/2 fat.
27/27
Easy Glazed Salmon
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
It takes only four ingredients and a few moments to make this delightful main dish. —Tara Ernspiker, Falling Waters, West Virginia
Nutrition Facts:
6 ounce-weight: 394 calories, 18g fat (4g saturated fat), 100mg cholesterol, 568mg sodium, 20g carbohydrate (19g sugars, 0 fiber), 35g protein.