Dinners for Lowering Blood Pressure

We've incorporated foods from the DASH diet (Dietary Approaches to Stop Hypertension) into these healthy dinners to help lower blood pressure.

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Mango Tilapia


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

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Turkey Burger & Sweet Fries


Turkey burger made from 3 ounces 90% lean ground turkey on a whole wheat hamburger bun, topped with lettuce and tomato; sweet potato fries (slice 1 medium sweet potato, toss in 2 teaspoons olive oil and bake until brown)

430 calories, 19g fat, 330mg sodium

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Hawaiian Kebabs


Cut 3 ounces boneless, skinless chicken into chunks and thread onto wooden skewers, alternating with pieces of red pepper and onion. Brush kebabs with 2 teaspoons olive oil, sprinkle with a salt-free herb grilling blend, and cook on grill until done.

1 ear of corn, spread with 2 teaspoons trans-free margarine; 2 fresh pineapple rings, cooked on grill

490 calories, 17g fat, 140mg sodium

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Penne Pasta


1 cup cooked whole wheat penne (or other shape) pasta topped with homemade sauce (brown 2 ounces 95% lean ground beef; cook garlic and onion in 2 teaspoons olive oil, then stir in 1/2 cup no-salt-added diced tomatoes and salt-free Italian seasoning; add beef and toss with pasta). Sprinkle with 1 tablespoon Parmesan cheese. 1 cup mixed greens topped with 1/4 cup each sliced white mushrooms and 1 tablespoon reduced-fat Italian salad dressing.

430 calories, 16g fat, 370mg sodium

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Roasted Pork Tenderloin


3-ounce serving (seasoned with garlic and herbs of your choice, such as thyme, sage, or a salt-free herb blend); 1 cup boiled new potatoes tossed with 2 teaspoons trans-free margarine; 6 steamed asparagus spears; 1 cup unsweetened applesauce sprinkled with cinnamon; 1 cup fat-free milk

475 calories, 6g fat, 390mg sodium

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Black Bean Enchilada


Amy's Light in Sodium Enchilada; 1 cup brown rice; 2 wedges cantaloupe (about 1/4 of medium melon)

490 calories, 8g fat, 250mg sodium

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Wendy's Burger


Order a junior hamburger patty on a sandwich bun with lettuce and mustard, kids' size French fries, a mandarin orange cup, and a diet soda.

510 calories, 17g fat, 575mg sodium