{"id":384356,"date":"2019-02-27T12:38:39","date_gmt":"2019-02-27T18:38:39","guid":{"rendered":"http:\/\/www.tasteofhome.com\/?post_type=collection&p=384356"},"modified":"2022-01-05T14:04:45","modified_gmt":"2022-01-05T19:04:45","slug":"foods-that-help-you-lower-your-blood-pressure","status":"publish","type":"listicle","link":"https:\/\/www.tasteofhome.com\/collection\/foods-that-help-you-lower-your-blood-pressure\/","title":{"rendered":"28 Foods That Can Help You Lower Your Blood Pressure"},"content":{"rendered":"
\n[dam-video dam-id=\"33334\"]\n<\/div>\n

Baked Salmon<\/a><\/h2>\n
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. \u2014Emily Chaney, Penobscot, Maine<\/div>\r\n

Get Recipe<\/a><\/p>\n\n\n\n

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\n\t\t\n\t\t\tKale Quinoa Salad\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tHere'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! \u2014Lisa Warren, Washington, DC\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t2\/3 cup: 190 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 28g carbohydrate (6g sugars, 3g fiber), 6g protein. Diabetic Exchanges<\/b>: <\/B>2 starch, 1 fat.\t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tHasselback Sweet Potatoes\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tTreat your sweet-salty tooth! Sweet potatoes dressed with buttery, herby, garlicky goodness make for a stunning, delicious side dish. —Lauren Knoelke, Milwaukee, Wisconsin\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t1 hasselback sweet potato: 333 calories, 13g fat (8g saturated fat), 33mg cholesterol, 620mg sodium, 52g carbohydrate (20g sugars, 6g fiber), 5g protein. \t\t<\/div>\n\t<\/div>\n\n\n
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\n\t\t\n\t\t\tLemon Couscous with Broccoli\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tI 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\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t2\/3 cup: 115 calories, 3g fat (0 saturated fat), 0 cholesterol, 328mg sodium, 18g carbohydrate (1g sugars, 4g fiber), 5g protein. Diabetic Exchanges<\/b>: <\/B> 1 starch, 1\/2 fat.\t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tSpiced Blueberry Quinoa\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tI 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\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t1 cup: 352 calories, 10g fat (1g saturated fat), 0 cholesterol, 479mg sodium, 59g carbohydrate (25g sugars, 7g fiber), 9g protein. \t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tKale & Bean Soup\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tTest Kitchen Approved<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tChock-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\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t1-1\/4 cups: 152 calories, 2g fat (0 saturated fat), 0 cholesterol, 622mg sodium, 29g carbohydrate (7g sugars, 6g fiber), 5g protein. Diabetic Exchanges<\/b>: <\/B>2 vegetable, 1 starch, 1 lean meat.\t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tBreakfast Sweet Potatoes\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tBaked sweet potatoes aren't just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t1 stuffed sweet potato: 321 calories, 3g fat (2g saturated fat), 0 cholesterol, 36mg sodium, 70g carbohydrate (35g sugars, 8g fiber), 7g protein. \t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tBroccoli Cranberry Salad\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tGrowing 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\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t3\/4 cup: 121 calories, 7g fat (1g saturated fat), 2mg cholesterol, 233mg sodium, 14g carbohydrate (10g sugars, 3g fiber), 3g protein. Diabetic Exchanges<\/b>: <\/B>1 vegetable, 1 fat, 1\/2 starch.\t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tBerry White Ice Pops\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tNothing says summer like an ice pop. Kids and adults alike love this fruit-filled version. —Sharon Guinta, Stamford, Connecticut\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t1 pop: 51 calories, 2g fat (1g saturated fat), 4mg cholesterol, 19mg sodium, 8g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges<\/b>: <\/B>1\/2 starch.\t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tApple Yogurt Parfaits\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tGet the morning started right with this super simple four-ingredient parfait. Try chunky or flavored applesauce for an easy variation. \u2014Rebekah Radewahn, Wauwatosa, Wisconsin\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t1 parfait: 158 calories, 2g fat (1g saturated fat), 4mg cholesterol, 70mg sodium, 30g carbohydrate (24g sugars, 1g fiber), 5g protein. Diabetic Exchanges<\/b>: 2 starch.\t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tWalnut-Crusted Salmon\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tWhenever I can get salmon for a good price, I always turn to this simple and delicious recipe. It\u2019s good served with mashed potatoes and fresh green beans, too. —Edie DeSpain, Logan, Utah\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t1 fillet: 295 calories, 17g fat (3g saturated fat), 57mg cholesterol, 243mg sodium, 13g carbohydrate (7g sugars, 1g fiber), 22g protein. Diabetic Exchanges<\/b>: <\/B>3 lean meat, 1 starch, 1\/2 fat.\t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tKale Salad\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t\t\tTotal Time<\/span>\n\t\t\t\t15 min<\/span>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t
\n\t\t\t\tServings<\/span>\n\t\t\t\t8 servings<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
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\n\t\t\t\n\t\t\t\tGo to Recipe\t\t\t<\/a>\n\t\t<\/div>\n\t<\/div>\n\n\t\t\t
\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tI 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 \t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t1-1\/4 cups: 113 calories, 9g fat (2g saturated fat), 2mg cholesterol, 381mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 4g protein. Diabetic Exchanges<\/b>: <\/B>2 fat, 1\/2 starch.\t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tRosemary Sweet Potato Fries\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg><\/a><\/div>\n\t\t\t\t\n\t\t\t\t\t16 Reviews\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tTest Kitchen Approved<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
\n\t\t\n\t\t\t\"\"\n\t\t<\/a>\n\t<\/div>\n\t
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\n\t\t\t\tTotal Time<\/span>\n\t\t\t\t45 min<\/span>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tA 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\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t1 serving: 256 calories, 10g fat (1g saturated fat), 0 cholesterol, 459mg sodium, 39g carbohydrate (16g sugars, 5g fiber), 3g protein. \t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tSpinach ‘n’ Broccoli Enchiladas\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg><\/a><\/div>\n\t\t\t\t\n\t\t\t\t\t16 Reviews\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tTest Kitchen Approved<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
\n\t\t\n\t\t\t\"\"\n\t\t<\/a>\n\t<\/div>\n\t
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\n\t\t\t\tTotal Time<\/span>\n\t\t\t\t50 min<\/span>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t
\n\t\t\t\tServings<\/span>\n\t\t\t\t8 servings<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tI 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 \t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t1 enchilada: 246 calories, 8g fat (3g saturated fat), 11mg cholesterol, 614mg sodium, 32g carbohydrate (4g sugars, 2g fiber), 13g protein. Diabetic Exchanges<\/b>: 1-1\/2 starch, 1 vegetable, 1 lean meat, 1\/2 fat.\t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tQuinoa Salad\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg><\/a><\/div>\n\t\t\t\t\n\t\t\t\t\t5 Reviews\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tTest Kitchen Approved<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
\n\t\t\n\t\t\t\"\"\n\t\t<\/a>\n\t<\/div>\n\t
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\n\t\t\t\tTotal Time<\/span>\n\t\t\t\t30 min<\/span>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t
\n\t\t\t\tServings<\/span>\n\t\t\t\t6 cups<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tToasting 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\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t3\/4 cup: 227 calories, 12g fat (2g saturated fat), 0 cholesterol, 449mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic Exchanges<\/b>: <\/B> 2 fat, 1-1\/2 starch.\t\t<\/div>\n\t<\/div>\n\n\n
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\n\t\t\n\t\t\tYogurt Breakfast Drink\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg><\/a><\/div>\n\t\t\t\t\n\t\t\t\t\t7 Reviews\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tTest Kitchen Approved<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
\n\t\t\n\t\t\t\"\"\n\t\t<\/a>\n\t<\/div>\n\t
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\n\t\t\t\tTotal Time<\/span>\n\t\t\t\t5 min<\/span>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t
\n\t\t\t\tServings<\/span>\n\t\t\t\t6 servings<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
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\n\t\t\t\n\t\t\t\tGo to Recipe\t\t\t<\/a>\n\t\t<\/div>\n\t<\/div>\n\n\t\t\t
\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tSleepyheads will savor this dreamy smoothie. Simply blend yogurt, milk and orange juice concentrate for a fresh start to your day. —Renee Gastineau, Seattle, Washington\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t1 cup: 190 calories, 2g fat (1g saturated fat), 9mg cholesterol, 107mg sodium, 35g carbohydrate (34g sugars, 0 fiber), 8g protein.\t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tParmesan Yogurt Dip\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg><\/a><\/div>\n\t\t\t\t\n\t\t\t\t\t2 Reviews\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tTest Kitchen Approved<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
\n\t\t\n\t\t\t\"\"\n\t\t<\/a>\n\t<\/div>\n\t
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\n\t\t\t\tTotal Time<\/span>\n\t\t\t\t10 min<\/span>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t
\n\t\t\t\tServings<\/span>\n\t\t\t\t1-1\/4 cups<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
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\n\t\t\t\n\t\t\t\tGo to Recipe\t\t\t<\/a>\n\t\t<\/div>\n\t<\/div>\n\n\t\t\t
\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tWe 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. \u2014Kathleen Tribble, Buellton, California\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t2 tablespoons: 30 calories, 1g fat (1g saturated fat), 4mg cholesterol, 120mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 2g protein. Diabetic Exchanges<\/b>: <\/B>1\/2 starch.\t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tGinger-Kale Smoothies\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg><\/a><\/div>\n\t\t\t\t\n\t\t\t\t\t3 Reviews\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tTest Kitchen Approved<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
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\n\t\t\t\tTotal Time<\/span>\n\t\t\t\t15 min<\/span>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t
\n\t\t\t\tServings<\/span>\n\t\t\t\t2 servings<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tSince 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.\u2014Linda Green, Kilauea, Kauai, Hawaii\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t1 cup: 121 calories, 0 fat (0 saturated fat), 0 cholesterol, 22mg sodium, 29g carbohydrate (21g sugars, 2g fiber), 1g protein. Diabetic Exchanges<\/b>: <\/B>1-1\/2 fruit, 1 vegetable.\t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tFavorite Mashed Sweet Potatoes\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg><\/a><\/div>\n\t\t\t\t\n\t\t\t\t\t9 Reviews\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tTest Kitchen Approved<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
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\n\t\t\t\tTotal Time<\/span>\n\t\t\t\t25 min<\/span>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t
\n\t\t\t\tServings<\/span>\n\t\t\t\t8 servings<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tMy 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\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t2\/3 cup: 117 calories, 0 fat (0 saturated fat), 0 cholesterol, 10mg sodium, 28g carbohydrate (15g sugars, 3g fiber), 1g protein. Diabetic Exchanges<\/b>: <\/B>2 starch.\t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tQuinoa Tabbouleh\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tTest Kitchen Approved<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
\n\t\t\n\t\t\t\"\"\n\t\t<\/a>\n\t<\/div>\n\t
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\n\t\t\t\tTotal Time<\/span>\n\t\t\t\t35 min<\/span>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t
\n\t\t\t\tServings<\/span>\n\t\t\t\t8 servings<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tTabouli 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. \u2014Nikki Haddad, Germantown, Maryland\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t3\/4 cup: 160 calories, 8g fat (1g saturated fat), 0 cholesterol, 258mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges<\/b>: 1-1\/2 fat, 1 starch.\t\t<\/div>\n\t<\/div>\n\n\n
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\n\t\t\n\t\t\tQuinoa-Stuffed Squash Boats\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg><\/a><\/div>\n\t\t\t\t\n\t\t\t\t\t6 Reviews\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tTest Kitchen Approved<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
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\n\t\t\t\tTotal Time<\/span>\n\t\t\t\t30 min<\/span>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tMy colorful \u201cboats\u201d with quinoa, garbanzo beans and pumpkin seeds use delicata squash, a winter squash with edible skin that\u2019s cream-colored with green stripes. In a pinch, acorn squash will do\u2014but don't eat the skin! \u2014Lauren Knoelke, Milwaukee, Wisconsin\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t1 stuffed squash half: 275 calories, 8g fat (2g saturated fat), 9mg cholesterol, 591mg sodium, 46g carbohydrate (9g sugars, 10g fiber), 9g protein. Diabetic Exchanges<\/b>: <\/B>3 starch, 1 lean meat, 1\/2 fat.\t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tStrawberry-Rosemary Yogurt Pops\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tContest Winner<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t
\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tTest Kitchen Approved<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
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\n\t\t\t\tTotal Time<\/span>\n\t\t\t\t20 min<\/span>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t
\n\t\t\t\tServings<\/span>\n\t\t\t\t6 pops<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
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\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tWe 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. \u2014Carmell Childs, Orangeville, Utah\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t1 pop: 81 calories, 1g fat (0 saturated fat), 3mg cholesterol, 42mg sodium, 16g carbohydrate (15g sugars, 1g fiber), 3g protein. Diabetic Exchanges<\/b>: <\/B>1 starch.\t\t<\/div>\n\t<\/div>\n\n\n\n
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\n\t\t\n\t\t\tGarlic Tilapia with Spicy Kale\t\t<\/a>\n\t<\/h2>\n\t
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\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tTest Kitchen Approved<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
\n\t\t\n\t\t\t\"\"\n\t\t<\/a>\n\t<\/div>\n\t
\n\t\t\n\t\t\t\t\t
\n\t\t\t\tTotal Time<\/span>\n\t\t\t\t30 min<\/span>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t
\n\t\t\t\tServings<\/span>\n\t\t\t\t4 servings<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
\n\t\t
\n\t\t\t\n\t\t\t\tGo to Recipe\t\t\t<\/a>\n\t\t<\/div>\n\t<\/div>\n\n\t\t\t
\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tWe 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 \t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t1 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<\/b>: <\/B>5 lean meat, 2 fat, 1-1\/2 starch.\t\t<\/div>\n\t<\/div>\n\n\n\n
\n\t

\n\t\t\n\t\t\tQuinoa Granola\t\t<\/a>\n\t<\/h2>\n\t
\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tTest Kitchen Approved<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
\n\t\t\n\t\t\t\"\"\n\t\t<\/a>\n\t<\/div>\n\t
\n\t\t\n\t\t\t\t\t
\n\t\t\t\tTotal Time<\/span>\n\t\t\t\t3 hours 10 min<\/span>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t
\n\t\t\t\tServings<\/span>\n\t\t\t\t6 cups<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
\n\t\t
\n\t\t\t\n\t\t\t\tGo to Recipe\t\t\t<\/a>\n\t\t<\/div>\n\t<\/div>\n\n\t\t\t
\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tThis is a healthy and tasty snack that I feed to my kids often. They love it!—Cindy Reams, Phillipsburg, Pennsylvania \t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t1\/2 cup: 317 calories, 14g fat (6g saturated fat), 0 cholesterol, 38mg sodium, 44g carbohydrate (20g sugars, 5g fiber), 6g protein. \t\t<\/div>\n\t<\/div>\n\n\n\n
\n\t

\n\t\t\n\t\t\tKale and Fennel Skillet\t\t<\/a>\n\t<\/h2>\n\t
\n\t\t\t\t\t
\n\t\t\t\t
\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t\n\t <\/svg><\/a><\/div>\n\t\t\t\t\n\t\t\t\t\t2 Reviews\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t
\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tContest Winner<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t
\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tTest Kitchen Approved<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
\n\t\t\n\t\t\t\"\"\n\t\t<\/a>\n\t<\/div>\n\t
\n\t\t\n\t\t\t\t\t
\n\t\t\t\tTotal Time<\/span>\n\t\t\t\t35 min<\/span>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t
\n\t\t\t\tServings<\/span>\n\t\t\t\t6 servings<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
\n\t\t
\n\t\t\t\n\t\t\t\tGo to Recipe\t\t\t<\/a>\n\t\t<\/div>\n\t<\/div>\n\n\t\t\t
\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tI 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. \u2014Patricia Levenson, Santa Ana, California\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t3\/4 cup: 167 calories, 8g fat (2g saturated fat), 27mg cholesterol, 398mg sodium, 16g carbohydrate (6g sugars, 3g fiber), 9g protein. Diabetic exchanges: <\/B> 2 vegetable, 1 lean meat, 1 fat.\t\t<\/div>\n\t<\/div>\n\n\n\n
\n\t

\n\t\t\n\t\t\tBerry Nectarine Salad\t\t<\/a>\n\t<\/h2>\n\t
\n\t\t\t\t\t
\n\t\t\t\t
\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg><\/a><\/div>\n\t\t\t\t\n\t\t\t\t\t2 Reviews\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tTest Kitchen Approved<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
\n\t\t\n\t\t\t\"\"\n\t\t<\/a>\n\t<\/div>\n\t
\n\t\t\n\t\t\t\t\t
\n\t\t\t\tTotal Time<\/span>\n\t\t\t\t15 min<\/span>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t
\n\t\t\t\tServings<\/span>\n\t\t\t\t8 servings<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
\n\t\t
\n\t\t\t\n\t\t\t\tGo to Recipe\t\t\t<\/a>\n\t\t<\/div>\n\t<\/div>\n\n\t\t\t
\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tI'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\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t1 serving: 109 calories, 3g fat (2g saturated fat), 8mg cholesterol, 46mg sodium, 21g carbohydrate (15g sugars, 4g fiber), 2g protein. Diabetic Exchanges<\/b>: <\/B> 1 fruit, 1\/2 starch, 1\/2 fat.\t\t<\/div>\n\t<\/div>\n\n\n\n
\n\t

\n\t\t\n\t\t\tEasy Glazed Salmon\t\t<\/a>\n\t<\/h2>\n\t
\n\t\t\t\t\t
\n\t\t\t\t
\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg>\n\t\t<\/svg><\/a><\/div>\n\t\t\t\t\n\t\t\t\t\t21 Reviews\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t<\/svg>\n\t\t\t\t\tTest Kitchen Approved<\/span>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
\n\t\t\n\t\t\t\"\"\n\t\t<\/a>\n\t<\/div>\n\t
\n\t\t\n\t\t\t\t\t
\n\t\t\t\tTotal Time<\/span>\n\t\t\t\t25 min<\/span>\n\t\t\t<\/div>\n\t\t\n\t\t\t\t\t
\n\t\t\t\tServings<\/span>\n\t\t\t\t4 servings<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t
\n\t\t
\n\t\t\t\n\t\t\t\tGo to Recipe\t\t\t<\/a>\n\t\t<\/div>\n\t<\/div>\n\n\t\t\t
\n\t\t\tFrom the Recipe Creator:<\/span>\n\t\t\tIt takes only four ingredients and a few moments to make this delightful main dish. \u2014Tara Ernspiker, Falling Waters, West Virginia\t\t<\/div>\n\t\n\t\t\t
\n\t\t\t\tNutrition Facts:<\/span>\n\t\t\t\t6 ounce-weight: 394 calories, 18g fat (4g saturated fat), 100mg cholesterol, 568mg sodium, 20g carbohydrate (19g sugars, 0 fiber), 35g protein. \t\t<\/div>\n\t<\/div>\r\n\r\n \r\n\r\n[skyword_tracking]","protected":false},"excerpt":{"rendered":"

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.<\/p>\n","protected":false},"featured_media":592104,"template":"single-listicle-recipe-collection.php","format":"standard","meta":{"ep_exclude_from_search":false},"tags":[304988,305004,305025],"categories-v2":[308935,308951,308970],"coauthors":[57193],"acf":{"long_pin":false,"long_pin_file":null,"ncv_override_generic_settings_option":0,"ncv_autoplay_option":null,"ncv_stickyplay_option":null,"ncv_ads_option":null,"ncv_mute_option":null,"ncv_comscore_option":null,"ncv_autoplay_mobile_option":null,"ncv_viewable_threshold_option":null,"ncv_sticky_offset_option":null,"ncv_autopause_option":null,"ncv_sticky_offset_mobile_option":null,"ncv_autopause_mobile_option":null,"ncv_sticky_mobile_option":null,"ncv_remove_player_option":null,"ncv_moat_option":null,"is_tmbi_listicle_anchor_links":[0],"tmbi_listicle_anchor_list_numeric":[0]},"yoast_head":"\n28 Delicious Foods that Lower Blood Pressure | Taste Recipes<\/title>\n\n\n<link rel=\"canonical\" href=\"https:\/\/www.tasteofhome.com\/collection\/foods-that-help-you-lower-your-blood-pressure\/\" \/>\n<link rel=\"next\" href=\"https:\/\/www.tasteofhome.com\/collection\/foods-that-help-you-lower-your-blood-pressure\/2\/\" \/>\n\n\n\n\n\n\n\n\n\n\t\n\t\n\t\n\n\n\n\n\n\t\n\t\n\t\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"28 Delicious Foods that Lower Blood Pressure | Taste Recipes","description":"Make your next meal healthy *and* delicious with these foods that lower blood pressure, like salmon, kale, sweet potatoes and broccoli.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.tasteofhome.com\/collection\/foods-that-help-you-lower-your-blood-pressure\/","next":"https:\/\/www.tasteofhome.com\/collection\/foods-that-help-you-lower-your-blood-pressure\/2\/","og_locale":"en_US","og_type":"article","og_title":"28 Foods That Can Help You Lower Your Blood Pressure","og_description":"If you're trying to lower your blood pressure, make these foods part of your game plan.","og_url":"https:\/\/www.tasteofhome.com\/collection\/foods-that-help-you-lower-your-blood-pressure\/","og_site_name":"Taste Recipes","article_publisher":"https:\/\/www.facebook.com\/tasteofhome","article_modified_time":"2022-01-05T19:04:45+00:00","og_image":[{"width":1200,"height":1200,"url":"https:\/\/www.tasteofhome.com\/wp-content\/uploads\/2017\/10\/exps8831_MRR153791B09_17_3b-1.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_title":"28 Foods That Can Help You Lower Your Blood Pressure","twitter_image":"https:\/\/www.tasteofhome.com\/wp-content\/uploads\/2017\/10\/exps8831_MRR153791B09_17_3b.jpg","twitter_site":"@tasteofhome","twitter_misc":{"Est. reading time":"1 minute","Written by":"Amanda Tarlton"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.tasteofhome.com\/collection\/foods-that-help-you-lower-your-blood-pressure\/","url":"https:\/\/www.tasteofhome.com\/collection\/foods-that-help-you-lower-your-blood-pressure\/","name":"28 Delicious Foods that Lower Blood Pressure | Taste Recipes","isPartOf":{"@id":"https:\/\/www.tasteofhome.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.tasteofhome.com\/collection\/foods-that-help-you-lower-your-blood-pressure\/#primaryimage"},"image":{"@id":"https:\/\/www.tasteofhome.com\/collection\/foods-that-help-you-lower-your-blood-pressure\/#primaryimage"},"thumbnailUrl":"https:\/\/www.tasteofhome.com\/wp-content\/uploads\/2017\/10\/exps8831_MRR153791B09_17_3b.jpg","datePublished":"2019-02-27T18:38:39+00:00","dateModified":"2022-01-05T19:04:45+00:00","description":"Make your next meal healthy *and* delicious with these foods that lower blood pressure, like salmon, kale, sweet 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Tarlton","first_name":"Amanda","last_name":"Tarlton","user_login":"amanda-tarlton","user_email":"sw-63579@skyword.com","linked_account":"","website":"","description":"<div class=\"ewa-rteLine\">Amanda has more than a decade of media experience, specifically in product testing in the cooking and lifestyle space. As a freelancer for <em>Taste Recipes<\/em>, Amanda writes mostly about foodie finds, home and lifestyle goods and cooking and baking utensils that make life easier (and more fun!). Outside of freelancing, Amanda is the executive editor of commerce at <em>Field & Stream<\/em>.<\/div>\r\n<div class=\"ewa-rteLine\"><\/div>\r\n<div class=\"ewa-rteLine\">When she's not working, Amanda is on the lookout for the best pizzas in town or testing out secret menu items at restaurants and coffee shops.<\/div>","twitter":"","instagram":"","facebook":"","public_email":"","linkedin":"https:\/\/www.linkedin.com\/in\/amandamoliver\/","tiktok":"","youtube":"","location":"Baltimore, MD","school_and_year":"Wake Forest University","education":"Wake Forest University, Bachelor's in business management and marketing","highlights":"<ul>\r\n \t<li class=\"ewa-rteLine\">12 years in e-commerce, food and lifestyle publishing for brands including <em>Taste Recipes, Mashed<\/em> and <em>The Daily Meal<\/em><\/li>\r\n \t<li class=\"ewa-rteLine\">Chrissy Teigen commented on and retweeted Amanda's review of Chrissy's banana bread<\/li>\r\n<\/ul>","expertise":"Product Testing; Entertaining","short_bio":"As both a freelance food and lifestyle writer and executive editor of commerce for a national fishing, hunting and outdoors magazine, Amanda spends most of her time creating a range of content. 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