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. Many of the suggested lunch foods, like spinach, are also rich in potassium and magnesium, two minerals that help promote healthy blood pressure levels.
By Sally Kuzemchak, MS, RD
1 cup cooked quinoa mixed with 1/4 cup each shelled edamame, chopped yellow pepper and chopped carrots, 2 tablespoons dried cranberries, and fresh chopped herbs, such as cilantro or basil. Whisk together 1 tablespoon fresh lemon juice, 2 teaspoons olive oil, and 1 teaspoon Dijon mustard and mix into salad.
1 medium peach
490 calories, 15g fat, 170mg sodium