Blood Pressure-Friendly Lunch & Dinner Recipes

Ingredients:

• 1 cup cooked quinoa
• 1 cup cherry tomatoes, halved
• ½ cucumber, diced
• ¼ cup olives (low-sodium)
• 2 tablespoons olive oil
• Fresh herbs (basil, parsley)
• Lemon juice to taste

Instructions: Combine ingredients in a bowl, drizzle with olive oil and lemon juice.

Benefits: Rich in fiber, healthy fats, and antioxidants

Ingredients:

• 4 oz grilled chicken breast
• 2 cups mixed greens
• 1 avocado, sliced
• ½ cup chickpeas
• Balsamic vinegar
• 1 tablespoon olive oil

Instructions: Arrange greens, top with chicken and other ingredients, dress with vinegar and oil.

Benefits: High in protein, healthy fats, and potassium

Ingredients:

• 6 oz salmon fillet
• 2 cups mixed vegetables (broccoli, carrots, Brussels sprouts)
• 2 tablespoons olive oil
• Fresh herbs (dill, rosemary)
• Lemon wedges
• Black pepper to taste

Instructions: Bake salmon at 400°F for 12-15 minutes, roast vegetables until tender.

Benefits: Rich in omega-3s, protein, and essential nutrients

Ingredients:

• 1 cup red lentils
• 1 onion, diced
• 2 cups spinach
• 1 can low-sodium diced tomatoes
• Curry spices (turmeric, cumin, coriander)
• ½ cup brown rice

Instructions: Simmer lentils with spices and vegetables, serve over brown rice.

Benefits: High in fiber, plant-based protein, and iron