Whole grains, low-fat dairy products, nuts, seeds, fruits, and vegetables are all major players in the DASH diet (Dietary Approaches to Stop Hypertension), an eating plan developed by the National Institutes of Health and proven to lower blood pressure. We've incorporated them into these healthy dinners.
By Sally Kuzemchak, MS, RD
3 ounces broiled tilapia topped with mango salsa (mix 1/2 cup diced mango with 1 tablespoon each diced red onion, cucumber, and red pepper; squeeze in fresh lemon or lime juice to taste and sprinkle with chopped cilantro); 1 cup whole wheat couscous; 1 cup steamed broccoli tossed with 2 teaspoons trans-free margarine; 1 cup fat-free milk
380 calories, 7g fat, 150mg sodium