28 Foods That Can Help You Lower Your Blood Pressure

Read Time: 12 mins

28 Foods That Can Help You Lower Your Blood Pressure2/27 Kale Quinoa Salad 4 Reviews Test Kitchen Approved Kale Quinoa Salad Recipe photo by Kristina Vanni for Taste of Home Total Time 40 min Servings 6 servings Go to Recipe From the Recipe Creator: Here’s a holiday side dish you can feel good about serving. Kale packs a mighty punch of vitamins, while quinoa delivers a hearty serving of protein. Best of all, the flavor of this kale quinoa salad can’t be beat! —Lisa Warren, Washington, DC Nutrition Facts: 2/3 cup: 190 calories, 7g fat (1g saturated fat), 0 cholesterol,

164mg sodium, 28g carbohydrate (6g sugars, 3g fiber), 6g protein

164mg sodium, 28g carbohydrate (6g sugars, 3g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1 fat. 3/27 Hasselback Sweet Potatoes 2 Reviews Test Kitchen Approved Skillet Hasselback Sweet Potatoes Recipe photo by Taste of Home Total Time 25 hours 45 min Servings 8 servings Go to Recipe From the Recipe Creator: Treat your sweet-salty tooth! Sweet potatoes dressed with buttery, herby, garlicky goodness make for a stunning, delicious side dish. —Lauren Knoelke, Milwaukee, Wisconsin Nutrition Facts: 1 hasselback sweet potato: 333 calories, 13g fat (8g saturated fat), 33mg cholesterol, 620mg sodium, 52g carbohydrate (20g sugars, 6g fiber), 5g protein. 4/27

The splash of lemon adds nice flavor

Lemon Couscous with Broccoli 6 Reviews Test Kitchen Approved Lemon Couscous with Broccoli Recipe photo by Taste of Home Total Time 25 min Servings 6 servings Go to Recipe From the Recipe Creator: I combined two recipes to create this side with broccoli and pasta. The splash of lemon adds nice flavor. Instead of toasted almonds, you could also sprinkle servings with grated Parmesan cheese. —Beth Dauenhauer, Pueblo, Colorado Nutrition Facts: 2/3 cup: 115 calories, 3g fat (0 saturated fat), 0 cholesterol, 328mg sodium, 18g carbohydrate (1g sugars, 4g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1/2 fat. 5/27 Spiced

It’s just as delicious! —

Blueberry Quinoa 7 Reviews Test Kitchen Approved Spiced Blueberry Quinoa Recipe photo by Taste of Home Total Time 40 min Servings 2 servings Go to Recipe From the Recipe Creator: I took up eating quinoa when I found out how much protein it has. This is really an easy dish to experiment with; my first version of the recipe was made with shredded apples instead of blueberries. It’s just as delicious! —Shannon Copley, Upper Arlington, Ohio Nutrition Facts: 1 cup: 352 calories, 10g fat (1g saturated fat), 0 cholesterol, 479mg sodium, 59g carbohydrate (25g sugars, 7g fiber), 9g protein. 6/27

Diabetic Exchanges: 2 vegetable, 1 starch, 1 lean

Kale & Bean Soup 13 Reviews Test Kitchen Approved Kale & Bean Soup Recipe photo by Taste of Home Total Time 1 hour 30 min Servings 8 servings (2-1/2 quarts) Go to Recipe From the Recipe Creator: Chock-full of veggies, this soup soothes both the body and the spirit. The kale is packed with nutrients, including omega-3s, and the beans add a natural creaminess. —Beth Sollars, Delray Beach, Florida Nutrition Facts: 1-1/4 cups: 152 calories, 2g fat (0 saturated fat), 0 cholesterol, 622mg sodium, 29g carbohydrate (7g sugars, 6g fiber), 5g protein. Diabetic Exchanges: 2 vegetable, 1 starch, 1 lean

Baked sweet potatoes aren’t just for dinner anymore

meat. 7/27 Breakfast Sweet Potatoes 1 Review Test Kitchen Approved Breakfast Sweet Potatoes Recipe photo by Taste of Home Total Time 55 min Servings 4 servings Go to Recipe From the Recipe Creator: Baked sweet potatoes aren’t just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste of Home Test Kitchen, Milwaukee, Wisconsin Nutrition Facts: 1 stuffed sweet potato: 321 calories, 3g fat (2g saturated fat), 0 cholesterol, 36mg sodium, 70g carbohydrate (35g sugars, 8g fiber), 7g protein. 8/27 Broccoli Cranberry Salad 68 Reviews Test Kitchen Approved Taste of Home Total Time 25 min Servings

It gives broccoli a whole new look and personality

10 servings Go to Recipe From the Recipe Creator: Growing up, I never liked broccoli, but I’m hooked on this salad’s light, sweet taste. It gives broccoli a whole new look and personality. —Jessica Conrey, Cedar Rapids, Iowa Nutrition Facts: 3/4 cup: 121 calories, 7g fat (1g saturated fat), 2mg cholesterol, 233mg sodium, 14g carbohydrate (10g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch. 9/27 Berry White Ice Pops 3 Reviews Test Kitchen Approved Total Time 10 min Servings 10 pops Go to Recipe From the Recipe Creator: Nothing says summer like an ice pop.

Kids and adults alike love this fruit-filled version

Kids and adults alike love this fruit-filled version. —Sharon Guinta, Stamford, Connecticut Nutrition Facts: 1 pop: 51 calories, 2g fat (1g saturated fat), 4mg cholesterol, 19mg sodium, 8g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1/2 starch. 10/27 Apple Yogurt Parfaits 7 Reviews Test Kitchen Approved Apple Yogurt Parfaits Recipe photo by Taste of Home Total Time 10 min Servings 4 servings Go to Recipe From the Recipe Creator: Get the morning started right with this super simple four-ingredient parfait. Try chunky or flavored applesauce for an easy variation. —Rebekah Radewahn, Wauwatosa, Wisconsin Nutrition Facts: 1 parfait: 158

Diabetic Exchanges: 2 starch

calories, 2g fat (1g saturated fat), 4mg cholesterol, 70mg sodium, 30g carbohydrate (24g sugars, 1g fiber), 5g protein. Diabetic Exchanges: 2 starch. 11/27 Walnut-Crusted Salmon 15 Reviews Test Kitchen Approved TASTE OF HOME Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: Whenever I can get salmon for a good price, I always turn to this simple and delicious recipe. It’s good served with mashed potatoes and fresh green beans, too. —Edie DeSpain, Logan, Utah Nutrition Facts: 1 fillet: 295 calories, 17g fat (3g saturated fat), 57mg cholesterol, 243mg sodium, 13g carbohydrate (7g sugars, 1g

fiber), 22g protein

fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat. 12/27 Kale Salad 11 Reviews Test Kitchen Approved Taste of Home Total Time 15 min Servings 8 servings Go to Recipe From the Recipe Creator: I love making meals that wow everyone. The flavor and nutrition in this kale salad set it apart from other 30-minute creations. —Gina Myers, Spokane, Washington Nutrition Facts: 1-1/4 cups: 113 calories, 9g fat (2g saturated fat), 2mg cholesterol, 381mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1/2 starch. 13/27 Rosemary Sweet Potato Fries 16 Reviews Test

A local restaurant got me hooked on sweet potato fries

Kitchen Approved Total Time 45 min Servings 4 servings Go to Recipe From the Recipe Creator: A local restaurant got me hooked on sweet potato fries. I started making them at home with different seasonings to match the taste. I’m thrilled with the results! —Jackie Gregston, Hallsville, Texas Nutrition Facts: 1 serving: 256 calories, 10g fat (1g saturated fat), 0 cholesterol, 459mg sodium, 39g carbohydrate (16g sugars, 5g fiber), 3g protein. 14/27 Spinach ‘n’ Broccoli Enchiladas 16 Reviews Test Kitchen Approved Spinach ‘n’ Broccoli Enchiladas Recipe photo by Taste of Home Total Time 50 min Servings 8 servings Go to

It’s quick, easy, filled with fresh flavor and definitely satisfying!

Recipe From the Recipe Creator: I like to top this wonderful meatless meal with lettuce and serve it with extra picante sauce. It’s quick, easy, filled with fresh flavor and definitely satisfying! —Lesley Tragesser, Charleston, Missouri Nutrition Facts: 1 enchilada: 246 calories, 8g fat (3g saturated fat), 11mg cholesterol, 614mg sodium, 32g carbohydrate (4g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1 lean meat, 1/2 fat. 15/27 Quinoa Salad 5 Reviews Test Kitchen Approved TASTE OF HOME Total Time 30 min Servings 6 cups Go to Recipe From the Recipe Creator: Toasting the grain before it

Mix and match whatever fresh herbs and veggies you have on hand

simmers isn’t essential, but it does add a pleasant nuttiness to the flavor of this vegan quinoa salad. Mix and match whatever fresh herbs and veggies you have on hand. —Taste of Home Test Kitchen, Milwaukee, Wisconsin Nutrition Facts: 3/4 cup: 227 calories, 12g fat (2g saturated fat), 0 cholesterol, 449mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 2 fat, 1-1/2 starch. 16/27 Yogurt Breakfast Drink 7 Reviews Test Kitchen Approved Total Time 5 min Servings 6 servings Go to Recipe From the Recipe Creator: Sleepyheads will savor this dreamy smoothie. Simply blend yogurt, milk and

orange juice concentrate for a fresh start to your day

orange juice concentrate for a fresh start to your day. —Renee Gastineau, Seattle, Washington Nutrition Facts: 1 cup: 190 calories, 2g fat (1g saturated fat), 9mg cholesterol, 107mg sodium, 35g carbohydrate (34g sugars, 0 fiber), 8g protein. 17/27 Parmesan Yogurt Dip 2 Reviews Test Kitchen Approved Parmesan Yogurt Dip Recipe photo by Taste of Home Total Time 10 min Servings 1-1/4 cups Go to Recipe From the Recipe Creator: We like to eat raw vegetables a few times a week as a side dish for a meal, and this is a healthier alternative to ranch dressing for a veggie dip.

Diabetic Exchanges: 1/2 starch

—Kathleen Tribble, Buellton, California Nutrition Facts: 2 tablespoons: 30 calories, 1g fat (1g saturated fat), 4mg cholesterol, 120mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 2g protein. Diabetic Exchanges: 1/2 starch. 18/27 Ginger-Kale Smoothies 3 Reviews Test Kitchen Approved DAN ROBERTS FOR TASTE OF HOME Total Time 15 min Servings 2 servings Go to Recipe From the Recipe Creator: Since I started making this green smoothie recipe for breakfast every day, I honestly feel better! Substitute any fruit and juice you like to make this recipe your own healthy blend.—Linda Green, Kilauea, Kauai, Hawaii Nutrition Facts: 1 cup: 121 calories,

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