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  5. 17 High-Blood Pressure Diet Recipes

17 High-Blood Pressure Diet Recipes

Jessica Ball, M.S., RD
Jessica Ball, M.S., RD Updated January 21, 2022
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Herby Mediterranean Fish with Wilted Greens & Mushrooms

There's no "magic bullet" for preventing high blood pressure, but a healthy eating pattern and regular physical activity can go a long way toward keeping your blood pressure at a healthy level. These recipes showcase some of the best foods for a healthy blood pressure, including potatoes, spinach, beans and legumes. Whether it's a simple sheet-pan bake or a sauce pasta, there's a recipe in this list you're bound to want for dinner tonight. 

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Herby Mediterranean Fish with Wilted Greens & Mushrooms

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This Mediterranean fish recipe makes a tasty and healthful weeknight meal. Serve with wild rice or roasted potatoes.

 

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Spaghetti with Quick Meat Sauce

Spaghetti with Quick Meat Sauce
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Instead of opening a jar of sauce, try this easy spaghetti with meat sauce on a weeknight. Serve with steamed broccoli and garlic bread. The recipe makes enough for 8 servings. If you're serving only four for dinner, cook 8 ounces of spaghetti and freeze the leftover sauce.

 

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Chicken & Vegetable Penne with Parsley-Walnut Pesto

Chicken and Vegetable Penne with Parsley-Walnut Pesto
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Homemade pesto may seem daunting, but in this quick pasta recipe you can make a simple sauce in minutes while the pasta water comes to a boil. You can substitute frozen green beans and cauliflower for fresh; in Step 4, cook the frozen vegetables according to package directions before tossing with the pasta and pesto.

 

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Chickpea & Potato Curry

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This fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up.

 

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Skillet Steak with Mushroom Sauce

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This steak, broccoli rabe and pea dinner is a one-skillet meal that will be on your table in just 25 minutes! The pan drippings combine with mushroom, broth and grainy mustard to make a thick and delicious sauce.

 

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Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo

Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
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In this healthy BBQ shrimp recipe, shrimp are seasoned with a peppery spice blend and served with zucchini, peppers and whole-grain orzo for a delicious and easy dinner that's ready in just 30 minutes. The shrimp and veggies are cooked in the same skillet, so cleanup is a snap too.

 

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Garlic Cashew Chicken Casserole

garlic cashew chicken casserole
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Combine brown rice, cashews, chow-mein noodles and vegetables galore with chicken in this delicious casserole.

 

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Vegetarian Stuffed Cabbage

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Though traditional stuffed cabbage recipes are made with meat, here Savoy cabbage leaves are stuffed with a combination of rice, mushrooms, onions, garlic and herbs for a healthy vegetarian stuffed cabbage recipe. The stuffed cabbage leaves gently bake in a simple tomato sauce. This easy stuffed cabbage recipe can be made ahead of time and baked just before serving.

 

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Chipotle Chicken Quinoa Burrito Bowl

Chipotle Chicken Quinoa Burrito Bowl
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This chipotle-flavored burrito bowl recipe is even better than takeout and just as fast. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthy dinner.

 

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Roasted Salmon with Smoky Chickpeas & Greens

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In this healthy salmon dinner, you'll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen's current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy.

 

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Red Lentil & Cauliflower Curry

Cauliflower & Red Lentil Curry
Credit: Jason Donnelly
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This cauliflower curry recipe also features red lentils, which turn yellow when cooked. Curry powder, onions, cumin and other seasonings give this vegetarian dinner tons of flavor. Serve over rice to complete the meal.

 

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Cream of Turkey & Wild Rice Soup

Cream of Turkey & Wild Rice Soup
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Got leftover cooked chicken or turkey? Cook up a pot of soup! This recipe is a healthier twist on a classic creamy turkey and wild rice soup that hails from Minnesota. Serve with a crisp romaine salad and whole-grain bread.

 

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Stuffed Sweet Potato with Hummus Dressing

Stuffed Sweet Potato with Hummus Dressing
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Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

 

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Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts

Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts
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This easy sheet-pan recipe brings together many fall favorites into a hearty dinner.

 

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One-Pot Garlicky Shrimp & Spinach

One-Pot Garlicky Shrimp & Spinach
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Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.

 

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Slow-Cooker Chicken & White Bean Stew

Slow-Cooker Chicken White Bean Stew
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This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.

 

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Quinoa, Avocado & Chickpea Salad over Mixed Greens

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Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.

 

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By Jessica Ball, M.S., RD

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    Everything in This Slideshow

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    1 of 17 Herby Mediterranean Fish with Wilted Greens & Mushrooms
    2 of 17 Spaghetti with Quick Meat Sauce
    3 of 17 Chicken & Vegetable Penne with Parsley-Walnut Pesto
    4 of 17 Chickpea & Potato Curry
    5 of 17 Skillet Steak with Mushroom Sauce
    6 of 17 Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
    7 of 17 Garlic Cashew Chicken Casserole
    8 of 17 Vegetarian Stuffed Cabbage
    9 of 17 Chipotle Chicken Quinoa Burrito Bowl
    10 of 17 Roasted Salmon with Smoky Chickpeas & Greens
    11 of 17 Red Lentil & Cauliflower Curry
    12 of 17 Cream of Turkey & Wild Rice Soup
    13 of 17 Stuffed Sweet Potato with Hummus Dressing
    14 of 17 Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts
    15 of 17 One-Pot Garlicky Shrimp & Spinach
    16 of 17 Slow-Cooker Chicken & White Bean Stew
    17 of 17 Quinoa, Avocado & Chickpea Salad over Mixed Greens

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    17 High-Blood Pressure Diet Recipes
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