Skip to content

Top Navigation

EatingWell EatingWell
  • Healthy Recipes
  • Special Diets
  • Diabetes
  • Healthy Meal Plans
  • Healthy Eating
  • Healthy Lifestyle
  • Healthy Cooking
  • Shop
  • News
  • Videos
Log In Account Details

Profile Menu

Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Your Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Login
Pin FB

Explore EatingWell

EatingWell EatingWell
  • Explore

    Explore

    • What Happens to Your Body When You Eat Avocado Every Day

      What Happens to Your Body When You Eat Avocado Every Day

      Can an avocado a day keep your health at bay? What does the research have to say? Read More
    • 7-Day No-Sugar High-Protein Meal Plan

      7-Day No-Sugar High-Protein Meal Plan

      Skip the added sugar and bump up the protein to keep yourself full on this 7-day meal plan. Read More
    • 20 Low-Carb, High-Protein Dinners Ready in 3 Steps or Less

      Ā If you're looking for low-carb, high-protein dinners that don't require cooking for hours, these recipes got you covered. These dinner options are ready to serve in 3 steps or less so you can meet your nutrition goals easily. Each recipe l meets our nutrition parameters, with less than 14 grams of carbs and more than 15 grams of protein, without wasting on flavor. Recipes like 20-Minute Chicken Cutlets with Creamy Pesto Sauce and Cheesy Ground Beef Cauliflower Casserole are delicious options for you to get a healthy meal on your table in no time.Ā  Read More
  • Healthy Recipes

    Healthy Recipes

    See All Healthy Recipes
    • Healthy Breakfast & Brunch Recipes
    • Healthy Lunch Recipes
    • Healthy Dinner Recipes
    • Healthy Snack Recipes
    • Healthy Dessert Recipes
    • Healthy Soup Recipes
    • Healthy Salad Recipes
    • Healthy Smoothie Recipes
    • Healthy Quick & Easy Recipes
    • Healthy Slow-Cooker & Crockpot Recipes
    • Healthy Kids Recipes
    • Healthy Holiday Recipes
    • Healthy Vegan Recipes
    • Healthy Vegetarian Recipes
    • Healthy Mediterranean Diet Recipes
    • Healthy Diabetes-Friendly Recipes
    • Healthy Low-Calorie Recipes
    • Healthy Weight Loss & Diet Recipes
    • More Lifestyle Diet Recipes
    • More Health Condition Recipes
    • More Dietary Restriction Recipes
    • More Nutrient Focused Recipes
  • Special Diets

    Special Diets

    See All Special Diets
    • Clean Eating Diet Center
    • Mediterranean Diet Center
    • Low-Carb Diet Center
    • Weight Loss Center
    • Dairy-Free Diet Center
    • Gluten-Free Diet Center
    • High-Fiber Diet Center
    • Vegan Diet Center
    • Vegetarian Diet Center
    • Heart-Healthy Diet Center
    • Cholesterol Diet Center
    • Diabetes Diet Center
    • High Blood Pressure Diet Center
    • Low Sodium Diet Center
    • Healthy Aging Diet Center
    • Pregnancy Diet Center
  • Diabetes

    Diabetes

    See All Diabetes
    • Meal Plans for Diabetes
    • Diabetes-Friendly Recipes
    • Diabetes Diet Center
  • Healthy Meal Plans

    Healthy Meal Plans

    See All Healthy Meal Plans
    • Meal Planning 101
    • Dinner Plans
    • Clean Eating Meal Plans
    • Mediterranean Diet Meal Plans
    • Low-Carb Meal Plans
    • Weight-Loss Meal Plans
    • Dairy-Free Meal Plans
    • Gluten-Free Meal Plans
    • High-Fiber Meal Plans
    • Vegan Meal Plans
    • Vegetarian Meal Plans
    • Heart-Healthy Meal Plans
    • Low Cholesterol Meal Plans
    • Meal Plans for Diabetes
    • Blood Pressure Meal Plans
    • Low Sodium Meal Plans
    • Anti-Aging Meal Plans
    • Pregnancy Meal Plans
    • Healthy Kids Meal Plans
    • ThePrep
  • Healthy Eating

    Healthy Eating

    See All Healthy Eating
    • Healthy Eating 101
    • Eat More Vegetables
    • 30-Day Challenges
    • Good Food Fast
    • Healthy Eating for Kids
    • Best Healthy Foods
    • Green and Sustainable Eating
    • The Beet
    • Transformed
  • Healthy Lifestyle

    Healthy Lifestyle

    See All Healthy Lifestyle
    • Wine, Beer & Spirits Guide
    • Entertaining
    • EatingWell in Real Life
    • Plant Your Plate
    • Healthy Pets
    • American Food Heroes
    • Future of Food
    • Food with Purpose
    • Obsessed
  • Healthy Cooking

    Healthy Cooking

    See All Healthy Cooking
    • Healthy Cooking How-To's
    • Ask the Test Kitchen
    • Budget Cooking Guide
    • Thrifty
    • Heritage Cooking
  • Shop

    Shop

    See All Shop
    • EatingWell Cookbooks & More
    • EatingWell Frozen Meals
  • News
  • Videos

Profile Menu

Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Your Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout
Login
Sweepstakes

Follow Us

  1. Home
  2. Special Diets
  3. High Blood Pressure Diet Center
  4. 20 Mediterranean Diet Dinners for High Blood Pressure

20 Mediterranean Diet Dinners for High Blood Pressure

Alex Loh
Alex Loh Reviewed by Dietitian Jessica Ball, M.S., RD Updated April 01, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
Skip gallery slides
Pin
5147291.jpg

Finding recipes that help manage high blood pressure just got easier with these Mediterranean diet-inspired dinners. Recipes like our Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh and Roasted Salmon with Smoky Chickpeas & Greens are low in sodium and saturated fat, which is great for healthier blood pressure. Plus, they pack inĀ blood pressure-friendly foods like potatoes, legumes and beans and contain at least 20% of your daily potassium needs to make eating heart healthy a delicious endeavor. With dinners like this, following a high blood pressure diet with Mediterranean flair will be easy and flavorful.

Start Slideshow

1 of 20

Pin
Facebook Tweet Email Send Text Message

Lemon-Herb Salmon with Caponata & Farro

4526601.jpg
View Recipe

Dig into your farmers' market haul to cook this colorful and healthy Mediterranean diet dinner recipe that's packed with vegetables. Feel free to swap in any vegetables or cook up another whole grain, such as brown rice. Serve with a glass of your favorite red wine.Ā Source: EatingWell Magazine, July/August 2017

1 of 20

Advertisement
Advertisement

2 of 20

Pin
Facebook Tweet Email Send Text Message

Grilled Eggplant & Tomato Pasta

6728438.jpg
View Recipe

The combination of slightly smoky grilled eggplant and sweet tomatoes is delightful. The eggplant-tomato mixture served over whole-wheat pasta with fresh basil and a bit of salty cheese makes an easy, healthy weeknight dinner.Ā Source: EatingWell Magazine, July/August 2019

2 of 20

3 of 20

Pin
Facebook Tweet Email Send Text Message

Chickpea & Quinoa Buddha Bowl

4548023.jpg
View Recipe

It seems Buddha bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!Ā Source: EatingWell.com, August 2017

3 of 20

Advertisement

4 of 20

Pin
Facebook Tweet Email Send Text Message

Roasted Salmon with Smoky Chickpeas & Greens

Roasted Salmon with Smoky Chickpeas & Greens
View Recipe

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.Ā Source: EatingWell Magazine, March/April 2018

4 of 20

5 of 20

Pin
Facebook Tweet Email Send Text Message

Vegan Mushroom Bolognese

8400902.jpg
View Recipe this link opens in a new tab

This Bolognese sauce recipe is adapted from Marcella Hazan's Essentials of Classic Italian Cooking. We swap out the beef and pork for button mushrooms to keep this traditional comfort food vegan yet weighty with umami flavor. And while some recipes call for red wine, this recipe sticks with Hazan's white wine selection.

5 of 20

6 of 20

Pin
Facebook Tweet Email Send Text Message

Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh

spice grilled chicken
View Recipe this link opens in a new tab

Chicken breasts on the grill have a smoky flavor that's enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes-bitter curly counterpart.

6 of 20

Advertisement
Advertisement
Advertisement

7 of 20

Pin
Facebook Tweet Email Send Text Message

Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers

7748790.jpg
View Recipe this link opens in a new tab

Busy weeknights beg for something simple like this salmon sheet-pan dinner. Like the name suggests, it's all cooked on one pan. The potatoes get a head start, followed by sweet bell peppers and finally chili-coated salmon fillets. It's a complete meal with easy cleanup!

7 of 20

8 of 20

Pin
Facebook Tweet Email Send Text Message

Shrimp-&-Grits-Stuffed Peppers

7615420.jpg
View Recipe this link opens in a new tab

Shrimp and grits are stuffed inside bell peppers and baked in this healthy stuffed peppers recipe. Add the optional hot sauce if you want to give the filling some kick. Look for bell peppers--use any color--with even bottoms, so that they stand upright on their own when they're cooked.

8 of 20

9 of 20

Pin
Facebook Tweet Email Send Text Message

One-Pan Chicken & Asparagus Bake

One-Pan Chicken & Asparagus Bake
View Recipe this link opens in a new tab

In this chicken and asparagus recipe, we use one baking sheet to whip up dinner quickly, veggies included. Pounding the chicken thin helps it cook quickly alongside the carrots and potatoes, with asparagus rounding out the meal. This is one quick dinner recipe you'll be returning to again and again.

9 of 20

Advertisement
Advertisement
Advertisement

10 of 20

Pin
Facebook Tweet Email Send Text Message

Mushroom-Swiss Turkey Burgers

7690852.jpg
View Recipe this link opens in a new tab

In this gluten-free turkey burger recipe, lean ground turkey stands in for ground beef, and portobello mushrooms produce a juicy, flavorful alternative to the traditional bun. Melted Swiss cheese, sliced tomato and arugula top off this delicious low-carb dinner!

10 of 20

11 of 20

Pin
Facebook Tweet Email Send Text Message

Chicken Souvlaki Kebabs with Mediterranean Couscous

Chicken Souvlaki Kebabs with Mediterranean Couscous
View Recipe

Fennel adds a nice flavoring to the marinade in this Mediterranean-inspired chicken souvlaki dish. The kabobs are perfectly paired with a veggie-packed, yogurt-dressed Israeli couscous.Ā Source: Diabetic Living Magazine

11 of 20

12 of 20

Pin
Facebook Tweet Email Send Text Message

Garlic Roasted Salmon & Brussels Sprouts

3995240.jpg
View Recipe

Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is simple enough for a weeknight meal yet sophisticated enough to serve to company. Serve with whole-wheat couscous.Ā Source: EatingWell Magazine, November/December 2011

12 of 20

Advertisement
Advertisement
Advertisement

13 of 20

Pin
Facebook Tweet Email Send Text Message

Lemon-Roasted Vegetable Hummus Bowls

Lemon-Roasted Vegetable Hummus Bowls
View Recipe

Brimming with colorful roasted vegetables, these plant-based meal-prep lunch bowls are high in fiber to keep you full through the afternoon. The easy roasted veggies are based on a popular recipe from our sister magazine (see Associated Recipes). Feel free to use your favorite store-bought hummus to cut down on prep time, or make a batch of your own (see Tip). You can also sub in an 8-ounce microwaveable quinoa pouch to minimize cooking.Ā Source: EatingWell.com, December 2019

13 of 20

14 of 20

Pin
Facebook Tweet Email Send Text Message

Simple Grilled Salmon & Vegetables

5544320.jpg
View Recipe

Grilled salmon and veggies make for a colorful and balanced seafood dinner that's ready in just minutes. The grill turns the salmon flaky and moist while tenderizing the crispy pepper and onion pieces. Round out the meal with brown rice or quinoa.Ā Source: EatingWell.com, July 2018

14 of 20

15 of 20

Pin
Facebook Tweet Email Send Text Message

Charred Shrimp & Pesto Buddha Bowls

charred shrimp
View Recipe

These shrimp and pesto Buddha bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they're basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.Ā Source: EatingWell.com, June 2019

15 of 20

Advertisement
Advertisement
Advertisement

16 of 20

Pin
Facebook Tweet Email Send Text Message

Seared Scallops with White Bean Ragu & Charred Lemon

Seared Scallops with White Bean Ragu & Charred Lemon
View Recipe

This recipe for seared scallops with white beans and spinach turns out a healthy dinner that looks impressive (and tastes great) in just 25 minutes. Giving lemons a quick sizzle in the skillet amps up the flavor of this piccata-inspired dish. The heat helps release even more citrus juice and sweetens it too. When shopping for scallops, look for ones labeled "dry." Some scallops are soaked in a solution that prevents them from searing properly and can give them a soapy flavor.Ā Source: EatingWell Magazine, September 2019

16 of 20

17 of 20

Pin
Facebook Tweet Email Send Text Message

Shaved Artichoke Salad with Shrimp

Shaved Artichoke Salad with Shrimp
View Recipe

Venice was built on saltwater marshes in the 6th century, and many local crops like the city's Sant'Erasmo artichokes, have a delicate taste of the sea. For this healthy salad artichokes are sliced thin--a great use for a mandolin if you have one--and served raw. When paired with the sweet-salty shrimp the combo evokes the flavors of the lagoon. For tender and tasty results, buy the smallest, freshest artichokes you can find.Ā Source: EatingWell Magazine, March 2020

17 of 20

18 of 20

Pin
Facebook Tweet Email Send Text Message

Slow-Cooker Chicken & White Bean Stew

Slow-Cooker Chicken & White Bean Stew
View Recipe

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.Ā Source: EatingWell Magazine, January/February 2019

18 of 20

Advertisement
Advertisement
Advertisement

19 of 20

Pin
Facebook Tweet Email Send Text Message

One-Pot Garlicky Shrimp & Spinach

One-Pot Garlicky Shrimp & Spinach
View Recipe

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.Ā Source: EatingWell.com, December 2018

19 of 20

20 of 20

Pin
Facebook Tweet Email Send Text Message

Turkish Seared Tuna with Bulgur & Chickpea Salad

6862189.jpg
View Recipe

This healthy tuna recipe combines many of Turkey's most beloved foods and flavors--fresh fish, olive oil, lemon juice, fresh herbs and chickpeas. Cooking for two? Flake the two leftover tuna steaks and mix them into the remaining bulgur salad, then serve over lettuce for lunch the next day.Ā Source: Diabetic Living Magazine, Fall 2019

20 of 20

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Alex Loh

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 20 Lemon-Herb Salmon with Caponata & Farro
    2 of 20 Grilled Eggplant & Tomato Pasta
    3 of 20 Chickpea & Quinoa Buddha Bowl
    4 of 20 Roasted Salmon with Smoky Chickpeas & Greens
    5 of 20 Vegan Mushroom Bolognese
    6 of 20 Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh
    7 of 20 Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers
    8 of 20 Shrimp-&-Grits-Stuffed Peppers
    9 of 20 One-Pan Chicken & Asparagus Bake
    10 of 20 Mushroom-Swiss Turkey Burgers
    11 of 20 Chicken Souvlaki Kebabs with Mediterranean Couscous
    12 of 20 Garlic Roasted Salmon & Brussels Sprouts
    13 of 20 Lemon-Roasted Vegetable Hummus Bowls
    14 of 20 Simple Grilled Salmon & Vegetables
    15 of 20 Charred Shrimp & Pesto Buddha Bowls
    16 of 20 Seared Scallops with White Bean Ragu & Charred Lemon
    17 of 20 Shaved Artichoke Salad with Shrimp
    18 of 20 Slow-Cooker Chicken & White Bean Stew
    19 of 20 One-Pot Garlicky Shrimp & Spinach
    20 of 20 Turkish Seared Tuna with Bulgur & Chickpea Salad

    Share & More

    Facebook Tweet Email Send Text Message
    EatingWell

    Magazines & More

    Learn More

    • About Us
    • Contact Us
    • Advertise
    • Content Licensing
    • Recipe Index
    • Jobs
    • Accolades this link opens in a new tab

    Connect

    Subscribe to Our Newsletters
    Sign Up
    Meredith© 2023 EatingWell.com is part of the Allrecipes Food Group. EatingWell may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. All Right Reserved. Use of this site constitutes acceptance of our Privacy Policythis link opens in a new tab Ad Choicesthis link opens in a new tab Terms of Servicethis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright EatingWell. All rights reserved. Printed from https://www.eatingwell.com

    Sign in

    View image

    20 Mediterranean Diet Dinners for High Blood Pressure
    this link is to an external site that may or may not meet accessibility guidelines.