Whether you’re trying to lower your blood pressure or just stay on top of your heart health, the kitchen is a great place to start . These meals—from salads and sandwiches to flavorful meal-prep bowls—are all low-calorie and have lower levels of saturated fat and sodium to support a […]
Click here to view original web page at www.eatingwell.com
Whether you're trying to lower your blood pressure or just stay on top of your heart health, the kitchen is a great place to start. These meals—from salads and sandwiches to flavorful meal-prep bowls—are all low-calorie and have lower levels of saturated fat and sodium to support a healthy heart. You'll find ingredients high in potassium, magnesium and calcium, like beans, kale and sweet potatoes, which can help lower your blood pressure. Recipes like our Winter Kale & Quinoa Salad with Avocado and White Bean Soup with Pasta are meatless meals perfect for eating at home or work.
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.
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.
Your co-workers will be jealous when you pull out this healthy lunch of roasted veggies and brown rice. Put together 4 lunches when you have time and you will have packable lunches (or ready-to-eat dinners) for several days--just grab a container on your way out the door in the morning.
Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale, and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.
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.
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.
Swapping tofu for the bread in these meal-prep Caesar salad bowls bumps up the satiety factor with 18 grams of protein. These crispy tofu croutons originally appeared in Lauren Grant's recipe for Diabetic Living magazine (see Associated Recipes). Lacinato kale, also known as dinosaur kale or Tuscan kale, has flat, dark green-blue leaves--and its tenderness makes it perfect for eating raw, like in this salad.
For these meal-prep-friendly lettuce wraps, we swap the traditional warm filling for a cold plant-based bean salad filling loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the lettuce from getting soggy.
This easy open-face sandwich recipe uses a jalapeño-Cheddar bagel, but a plain bagel would work just as well. Top each bagel half with black beans and fresh slaw for a satisfying bite.
Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving.
In a vegan riff on green goddess dressing, cashews provide a creamy base with tons of flavor from herbs and apple-cider vinegar. Drizzle it all over this bowl of quinoa and roasted vegetables to make a satisfying vegan dinner or easy packable lunch that is ready in just 30 minutes.
This salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils--just make sure to look for low-sodium and give them a rinse before adding them to the salad.
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.
Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!
This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.
16 Restaurant Copycat Dinners to Help Lower Your High Blood Pressure
