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  4. 22 High Blood Pressure-Friendly Dinners to Make This Spring

22 High Blood Pressure-Friendly Dinners to Make This Spring

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD April 19, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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One-Pan Chicken & Asparagus Bake

Nearly half of adults in the U.S. are dealing with high blood pressure, but switching up your eating habits can help you keep it in check. These dinners contain ingredients rich in potassium, magnesium or calcium, which can help lower your blood pressure—plus, each serving is low in sodium and saturated fat for a heart-healthy meal. Recipes like our Gochujang-Glazed Salmon with Garlic Spinach and One-Pan Chicken & Asparagus Bake are packed with fresh spring produce for a flavorful meal you'll want to make again and again.

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Gochujang-Glazed Salmon with Garlic Spinach

Gochujang-Glazed Salmon with Garlic Spinach
Credit: Jacob Fox
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Gochujang, a Korean red chile paste, and honey give this salmon a little bit of sweetness and a whole lot of spice.

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Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh

spice grilled chicken
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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.

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Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers

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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!

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One-Pan Chicken & Asparagus Bake

One-Pan Chicken & Asparagus Bake
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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.

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Sweet Potato, Broccoli & Wild Rice Hash

Sweet Potato, Broccoli & Wild Rice Hash
Credit: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
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Cooking this hash in cast iron ensures you'll get crusty bits, but any nonstick skillet will work fine. Serve with your favorite hot sauce.

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Apricot-Glazed Chicken with Quinoa Pilaf

Apricot-Glazed Chicken with Quinoa Pilaf
Credit: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
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A bitter-tasting compound called saponin coats the outside of quinoa seeds, requiring a quick rinse to remove it. But check the package: some brands come pre-rinsed, saving you a step.

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Orange-Mint Freekeh Salad with Lima Beans

Orange-Mint Freekeh Salad with Lima Beans
Credit: Jacob Fox
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This salad is loaded with colorful produce: fresh mint, snap peas, radishes and oranges. For pretty snap pea slices, cut them into long, thin strips.

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White Bean Soup with Pasta

Pasta & White Bean Soup
Credit: Jacob Fox
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We use mirepoix—a combination of onion, celery and carrots—to flavor this soup. Keep a store-bought bag of the mixture in your freezer to ensure you always have some on hand without worrying about it going bad.

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Salmon with Lemon-Herb Orzo & Broccoli

Salmon with Lemon-Herb Orzo & Broccoli
Credit: Jacob Fox
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This healthy salmon dish is as balanced as it is delicious. You add broccoli right into the pot along with the pasta during its last minute of cooking to save time here. One less thing to wash too!

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Apricot Glazed Chicken with Potatoes & Asparagus

Apricot Glazed Chicken with Potatoes & Asparagus
Credit: Jason Donnelly
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Curry powder is a powerhouse ingredient because it combines a medley of flavorful spices—usually turmeric, fenugreek, coriander and peppers—all in one jar. Increase the heat in this dish by using a hot or red curry powder.

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Braised Cabbage & Lima Beans over Toast

Braised Cabbage & Lima Beans over Toast
Credit: Dera Burreson
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This simple homey dish is exactly what you need after a day of playing in the snow. Enjoy in front of a fire, with a hearty black lager alongside.

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Lemon-Garlic Pasta with Salmon

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Wondering what to do with leftover salmon? This is a delicious and easy way to turn it into another weeknight-friendly, quick dinner. Don't forget to reserve some pasta water--its starch thickens the lemon-garlic pasta sauce and makes it silky-smooth.

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Charred Vegetable & Bean Tostadas with Lime Crema

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Pile vegetables and black beans onto crisp tostadas and top them off with lime crema for a vegetarian dinner the whole family will love. Charring the vegetables under the broiler infuses them with smoky flavor while cooking them quickly.

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Easy Pea & Spinach Carbonara

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Fresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.

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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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Chicken & Spinach Skillet Pasta with Lemon & Parmesan

Chicken & Spinach Skillet Pasta with Lemon & Parmesan
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This one-pan pasta that combines lean chicken breast and sautéed spinach for a one-bowl meal is garlicky, lemony and best served with a little Parm on top. I call it "Mom's Skillet Pasta" and she called it "Devon's Favorite Pasta." Either way it's a quick and easy weeknight dinner we created together and scribbled on a little recipe card more than a decade ago, and it remains in my weekly dinner rotation to this day. It's a simple dinner the whole family will love.

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Simple Grilled Salmon & Vegetables

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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.

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Sweet & Savory Hummus Plate

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Fresh veggies with dip, juicy fruit and even a sweet treat make up this easy-to-make picnic dinner that's great for packing up or enjoying at home. Plus, this combo excludes the most common allergens and food intolerances (it's free from dairy, eggs, soy, nuts and gluten) so just about everyone should be able to enjoy it without worrying.

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Sheet-Pan Orange-Apricot Drumsticks

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In this easy sheet-pan dinner, a sweet-and-savory glaze and a colorful medley of vegetables transform ordinary drumsticks into a satisfying meal.

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Vegetable Weight-Loss Soup

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A big bowl of this veggie-packed minestrone will leave you satisfied for hours without consuming a lot of calories, which is helpful when trying to lose weight. Plus, it's an easy way to boost your vegetable servings for the day—something all of us could benefit from. Top with a dollop of pesto before devouring this delicious vegetable soup and consider serving with a hunk of toasted whole-wheat bread to help round out the meal.

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Veggie & Hummus Sandwich

Veggie & Hummus Sandwich
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This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

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Green Goddess Salad with Chickpeas

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In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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    Everything in This Slideshow

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    1 of 22 Gochujang-Glazed Salmon with Garlic Spinach
    2 of 22 Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh
    3 of 22 Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers
    4 of 22 One-Pan Chicken & Asparagus Bake
    5 of 22 Sweet Potato, Broccoli & Wild Rice Hash
    6 of 22 Apricot-Glazed Chicken with Quinoa Pilaf
    7 of 22 Orange-Mint Freekeh Salad with Lima Beans
    8 of 22 White Bean Soup with Pasta
    9 of 22 Salmon with Lemon-Herb Orzo & Broccoli
    10 of 22 Apricot Glazed Chicken with Potatoes & Asparagus
    11 of 22 Braised Cabbage & Lima Beans over Toast
    12 of 22 Lemon-Garlic Pasta with Salmon
    13 of 22 Charred Vegetable & Bean Tostadas with Lime Crema
    14 of 22 Easy Pea & Spinach Carbonara
    15 of 22 One-Pot Garlicky Shrimp & Spinach
    16 of 22 Chicken & Spinach Skillet Pasta with Lemon & Parmesan
    17 of 22 Simple Grilled Salmon & Vegetables
    18 of 22 Sweet & Savory Hummus Plate
    19 of 22 Sheet-Pan Orange-Apricot Drumsticks
    20 of 22 Vegetable Weight-Loss Soup
    21 of 22 Veggie & Hummus Sandwich
    22 of 22 Green Goddess Salad with Chickpeas

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    22 High Blood Pressure-Friendly Dinners to Make This Spring
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