Lunches for Lowering Blood Pressure

This eating plan, developed by the National Institutes of Health, is proven to lower blood pressure.


1 of 8

Mexican-Style Tortilla Soup

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1 microwavable cup of Campbell's Select Harvest Healthy Request Mexican-Style Tortilla Soup

13 unsalted vegetable chips, such as Terra Sweets & Carrots chips

1 container low-fat yogurt

1 cup fresh cherries

480 calories, 11g fat, 540mg sodium


2 of 8

Mediterranean Pasta

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Stir an extra 1/2 cup spinach in with Healthy Choice's Mediterranean Pasta; 1 medium banana

490 calories, 6g fat, 470mg sodium


3 of 8

Filled-with-Flavor Quinoa Salad

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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


4 of 8

Field of Greens

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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


5 of 8

Salmon Salad Sandwich

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3-ounce pouch salmon (such as Bumble Bee) mixed with 1 tablespoon reduced-fat mayonnaise, 2 tablespoons celery, and 1 tablespoon chopped red onion on 2 pieces lower-sodium whole-grain bread; 1 cup baby carrots and 1/4 cup dried cranberries

450 calories, 7g fat, 490mg sodium


6 of 8

Veggie Mac & Cheese

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1/2 cup prepared DeBoles Rice Shells & Cheddar mixed with 1/4 cup steamed broccoli florets; 1 cup fresh blueberries; 1 cup fat-free milk

440 calories, 11g fat, 360mg sodium


7 of 8

KFC's Grilled Chicken Breast

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Choose corn on the cob and string beans as sides

1 cup of grapes brought from home

500 calories, 7g fat, 725mg sodium

Originally published in the June 2010 issue of Family Circle magazine.