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
2 cups mixed greens topped with 3 ounces precooked chicken strips and 1 medium sliced pear. Whisk together dressing: 2 teaspoons olive oil, 1 tablespoon balsamic vinegar, garlic, and your choice of herbs.
7 low-sodium whole-grain crackers (such as Triscuit Hint of Salt)
460 calories, 17g fat, 400mg sodium