A lot, actually, say dietitians who work with patients with cardiovascular disease and hypertension.
For this reason, the American Heart Association recommends limiting salt to 2,300 mg per day (ideally 1,500 mg). Wright says the DASH diet is a great option if you're trying to eat your way to stable blood pressure.
Unfortunately, many dinners aren't blood pressure-friendly, in large part because they are packed with salt.
She adds that other time-savers—like frozen, pre-prepared meals and drive-thru menus—are also high in salt. Yet, it's possible to make an easy dinner that supports blood pressure. To help, registered dietitians share their favorite dinner recipe to lower blood pressure and how to keep it heart-friendly.
According to four nutrition experts, the best dinner to lower blood pressure is a plate of salmon, spinach and sweet potatoes. It contains healthy fats, vitamins and minerals that support blood pressure management. "I call spinach, salmon and sweet potatoes the heart-smart trio," Dr. Wright says.
Zumpano adds that, despite their high nutrient density, spinach, salmon and sweet potatoes don't require much meal preparation. You can have dinner in under 30 minutes.
"Bake, grill or air-fry the salmon instead of frying it," Katz says. "Season it with garlic, lemon, herbs, paprika, pepper, vinegar or salt-free or minimal salt seasoning blends."
"The goal is not bland food," she insists. "The goal is big flavor from herbs, citrus, spices, garlic, vinegar and healthy fats instead of relying mostly on salt."
Why 4 RDs Love This Dinner for Blood Pressure
Salmon, spinach and sweet potatoes team up to support your blood pressure right away and in the long term. Let's start with the meat: The salmon.
Within a few weeks of consistently eating this dinner, salmon's omega-3s will help relax the blood vessels and improve blood flow, she explains. You may also notice improvements in inflammation and triglycerides, a blood fat linked to heart disease.
Significantly lower triglyceridesReduced heart attack and stroke riskSlower plaque buildup in the arteriesIncreased arterial flexibility and blood vessel functionReduced chronic inflammation
Katz points out that sweet potatoes have fiber and serve as complex carbohydrates, but her favorite part? "For blood pressure, the potassium is the big reason I like them."
"Short term, they can make the plate more satisfying and help replace salty sides like fries, chips, boxed rice mixes or heavily seasoned packaged potatoes," Katz notes.
"These two minerals help blood vessels relax, and they also support healthy blood pressure," Dr. Wright tells Parade. "Spinach and other leafy greens contain natural plant nitrates, which help open blood vessels."
Related: The ‘Healthy’ Breakfast Staple That’s Silently Raising Your Blood Pressure, According to Cardiologists
Turkey or bean chili with tomatoes, peppers and avocado. Dr. Wright loves this one because it's hearty and familiar. She suggests opting for low-sodium beans and tomatoes. "Beans add potassium, magnesium and fiber, which are all key DASH-style nutrients," she says.Brown rice, herb-roasted chicken breast, roasted asparagus with a salt-free spice blend and olive oil. Dr. Klingbeil says that this dinner is low in saturated fat and sodium but loaded with fiber and lean protein.Pasta Primavera with whole-grain or bean pasta, tossed in extra-virgin olive oil, garlic, basil, chickpeasand roasted vegetables. Some of Zumpano's go-to veggies for this dinner include zucchini, yellow squash, red peppers, onions and carrots. "This is a great meatless meal option that packs a lot of plant protein, which is linked to lower blood pressure values, and fiber for digestive support and bowel regulation," she says. "[It also has] potassium and is naturally low in sodium but full of flavor."
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Related: Here’s How Eating Salmon Actually Impacts Your Heart, According to Cardiologists
Sources:
Dr. Lauri Wright, Ph.D., MS, RDN, a registered dietitian and associate professor with USF HealthJulia Zumpano, RD, a Cleveland Clinic registered dietitianDr. Elizabeth Klingbeil, Ph.D., RDN, an assistant professor at the University of Texas-Austin and a national spokesperson for the Academy of Nutrition & DieteticsJohannah Katz, RD, a dietitian from Consumer Health DigestShaking the Salt Habit to Lower High Blood Pressure. American Heart Association.Increasing potassium intake to reduce blood pressure and risk of cardiovascular diseases in adults. World Health Organization.Hence then, the article about we asked 4 nutrition experts the best dinner to eat to lower blood pressure and they all said the same thing was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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