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28 Foods That Can Help You Lower Your Blood Pressure

Make your next meal as healthy as it is delicious with foods that lower blood pressure like salmon, kale, sweet potatoes, broccoli, quinoa, berries and yogurt.

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Baked Salmon

I often make this very moist and flavorful oven-baked salmon for company because I can have it ready in less than half an hour. I like to serve it with rice, or a green vegetable and a tossed salad. —Emily Chaney, Penobscot, Maine

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Kale Quinoa Salad

Here's a holiday side dish you can feel good about serving. Kale packs a mighty punch of vitamins, while quinoa delivers a hearty serving of protein. Best of all, the flavor of this kale quinoa salad can't be beat! —Lisa Warren, Washington, DC
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Hasselback Sweet Potatoes

My family and friends love the warm, inviting flavors of the luscious citrus butter, smooth cream cheese, sweet dates, fresh sage and toasted pecans that are captured in every bite of these delicious sweet potatoes. —Brenda Watts, Gaffney, South Carolina
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Lemon Couscous with Broccoli

I combined two recipes to create this side with broccoli and pasta. The splash of lemon adds nice flavor. Instead of toasted almonds, you could also sprinkle servings with grated Parmesan cheese. —Beth Dauenhauer, Pueblo, Colorado
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Spiced Blueberry Quinoa

I took up eating quinoa when I found out how much protein it has. This is really an easy dish to experiment with; my first version of the recipe was made with shredded apples instead of blueberries. It's just as delicious! —Shannon Copley, Upper Arlington, Ohio
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Kale & Bean Soup

Chock-full of veggies, this soup soothes both the body and the spirit. The kale is packed with nutrients, including omega-3s, and the beans add a natural creaminess. —Beth Sollars, Delray Beach, Florida
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Breakfast Sweet Potatoes

Breakfast Sweet Potatoes

Baked sweet potatoes aren't just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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Crunchy Broccoli Salad

Growing up, I never liked broccoli, but I'm hooked on this salad's light, sweet taste. It gives broccoli a whole new look and personality. —Jessica Conrey, Cedar Rapids, Iowa
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Berry White Ice Pops

Nothing says summer like an ice pop. Kids and adults alike love this fruit-filled version. —Sharon Guinta, Stamford, Connecticut
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Apple Yogurt Parfaits

Get the morning started right with this super simple four-ingredient parfait. Try chunky or flavored applesauce for easy variations. —Rebekah Radewahn, Wauwatosa, Wisconsin
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Walnut-Crusted Salmon

Whenever I can get salmon for a good price, I always turn to this simple and delicious recipe. It’s good served with mashed potatoes and fresh green beans, too. —Edie DeSpain, Logan, Utah
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Kale Salad

I love making meals that wow everyone. The flavor and nutrition in this kale salad set it apart from other 30-minute creations. —Gina Myers, Spokane, Washington
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Rosemary Sweet Potato Fries

A local restaurant got me hooked on sweet potato fries. I started making them at home with different seasonings to match the taste. I'm thrilled with the results! —Jackie Gregston, Hallsville, Texas
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Spinach 'n' Broccoli Enchiladas

I like to top this wonderful meatless meal with lettuce and serve it with extra picante sauce. It's quick, easy, filled with fresh flavor and definitely satisfying! —Lesley Tragesser, Charleston, Missouri
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Colorful Quinoa Salad

My youngest daughter recently learned she has to avoid gluten, dairy and eggs, which gave me a new challenge in the kitchen. I put this quinoa salad together as a side we could all share. We love it for leftovers, too. —Catherine Turnbull, Burlington, Ontario
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Yogurt Breakfast Drink

Sleepyheads will savor this dreamy smoothie. Simply blend yogurt, milk and orange juice concentrate for a fresh start to your day. —Renee Gastineau, Seattle, Washington
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Parmesan Yogurt Dip

We like to eat raw vegetables a few times a week as a side dish for a meal and this is a healthier alternative to ranch dressing for a veggie dip. —Kathleen Tribble, Buellton, California
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Pistachio Baked Salmon

Next time you're rushed by last-minute guests, try this fancy, flavorful salmon. With pistachios, brown sugar and dill, it's a guaranteed hit. —Cathy Hudak, Wadsworth, Ohio
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Ginger-Kale Smoothies

Since I started making this green smoothie recipe for breakfast every day, I honestly feel better! Substitute any fruit and juice you like to make this recipe your own healthy blend.—Linda Green, Kilauea, Kauai, Hawaii
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Favorite Mashed Sweet Potatoes

My family begs me to make mashed sweet potatoes at Thanksgiving and Christmas. I love this recipe because it can be made a day ahead and warmed up before the big meal. —Senja Merrill, Sandy, Utah
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Quinoa Tabbouleh

When my mom and sister developed several food allergies, we had to modify many recipes. I substituted quinoa for couscous in this tabbouleh. Now we make quinoa tabbouleh all the time! —Jennifer Klann, Corbett, Oregon
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Quinoa-Stuffed Squash Boats

My colorful “boats” with quinoa, garbanzo beans and pumpkin seeds use delicata squash, a winter squash with edible skin that’s cream-colored with green stripes. In a pinch, acorn squash will do—but don't eat the skin! —Lauren Knoelke, Milwaukee, Wisconsin
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Strawberry-Rosemary Yogurt Pops

We planted strawberries a few years ago and these tangy-sweet frozen yogurt pops are my very favorite treats to make with them! The options are endless. Try using other yogurt flavors like lemon, raspberry or blueberry. You may also substitute your favorite herb for the rosemary—or simply omit it. —Carmell Childs, Ferron, Utah
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Garlic Tilapia with Spicy Kale

We make this main dish and side together, and adjust the heat from the red pepper flakes depending on who's at the table. —Tara Cruz, Kersey, Colorado
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Quinoa Granola

This is a healthy and tasty snack that I feed to my kids often. They love it!—Cindy Reams, Phillipsburg, Pennsylvania
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Kale and Fennel Skillet

I love to mix different vegetables together and use unexpected herbs and spices to change things up. If you can't find apple sausage for this skillet, a good mild Italian sausage would work just fine. —Patricia Levenson, Santa Ana, California
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Berry Nectarine Salad

I've been making this recipe for years. Whenever my family has a summer get-together, everyone requests it. The nectarines and berries look beautiful together, and the topping is the perfect accent. —Mindee Myers, Lincoln, Nebraska
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Easy Glazed Salmon

It only takes four ingredients and a few moments of time to make this delightful main dish. —Tara Ernspiker, Falling Waters, West Virginia

Amanda Tarlton
As both a freelance lifestyle writer and editor for a national teen magazine, Amanda spends most of her time creating #content. In those (rare) moments when she's not at her desk typing furiously, she's likely teaching a hot yoga class, reading the latest chick-lit or baking a batch of her famous scones.
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