ClosePhoto: Carolyn Hodges, M.S., RDFor years, theDASH diet(short for Dietary Approaches to Stopping Hypertension) has been one of the best eating patterns to help lower high blood pressure. This diet prioritized eating plenty of whole foods and lower amounts of sodium and saturated fats, so each delicious lunch recipe in this collection meets ourheart-healthy nutrition parameters. Plus, these dishes feature nutritious ingredients like dark leafy greens, legumes, fruits, vegetables, whole grains and healthy fats to help fight against inflammation that couldcause or worsen high blood pressure. Recipes like our Sweet Potato, Kale & Chicken Salad with Peanut Dressing and Butternut Squash & Black Bean Enchiladas support heart health without sparing any flavor.01of 15Smoked Salmon Salad NiçoiseThis twist on a classic Niçoise salad uses smoked salmon in place of tuna and adds extra vegetables in place of hard-boiled eggs and olives.View Recipe02of 15Sweet Potato, Kale & Chicken Salad with Peanut DressingThese hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).View Recipe03of 15Green Goddess WrapPhotographer: Fred Hardy, Food Stylist: Jennifer WendorfA soft and silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead.View Recipe04of 15Butternut Squash & Black Bean EnchiladasGreg DuPreeA crisp, citrusy slaw contrasts nicely with the enchiladas' creamy squash filling.View Recipe05of 15Strawberry-Chocolate SmoothiePhotography: Caitlin Bensel, Food Styling: Rishon Hanners, Prop Styling: Heather Chadduck HilegasThis creamy, rich strawberry-chocolate smoothie will satisfy any chocolate cravings. It’s so decadent you might want it as a dessert, too.View Recipe06of 15Mason Jar Power Salad with Chickpeas & TunaThis power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.View Recipe07of 15Eat-the-Rainbow Vegetable SoupPhotographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell RoysterThis vibrant and wholesome soup recipe helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation. The base of the soup is prepped ahead of time and stored in separate containers. Simply add the broth and heat it in the microwave when you’re ready to eat. If you don’t wish to travel with vegetable broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water.View Recipe08of 15Meal-Prep Roasted Vegetable Bowls with PestoYour 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.View Recipe09of 15Quinoa, Avocado & Chickpea Salad over Mixed GreensProtein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.View Recipe10of 15Creamy Pesto Chicken Salad with GreensFor a healthy variation on creamy chicken salad, we’ve replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.View Recipe11of 15Lemon-Garlic Vegetable SoupJacob FoxThis light and lovely soup features fresh vegetables, herbs and a splash of lemon juice to brighten the flavor. Serve with a dollop of homemade pesto.View Recipe12of 15Superfood Chopped Salad with Salmon & Creamy Garlic DressingCurly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.View Recipe13of 15Kale & Chickpea Grain BowlsPhotographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterThis veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy and healthy digestion. Bulgur, also called cracked wheat, is a quick-cooking whole grain. These bowls would be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.View Recipe14of 15Lemon Shrimp & Orzo SaladConsider making a double batch of this easy pasta salad–it’s delicious the next day. The orzo will absorb the dressing as it sits, so add a little more olive oil and lemon juice if you’d like.View Recipe15of 15Green Goddess Salad with ChickpeasIn 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.View RecipeWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Photo: Carolyn Hodges, M.S., RD
For years, theDASH diet(short for Dietary Approaches to Stopping Hypertension) has been one of the best eating patterns to help lower high blood pressure. This diet prioritized eating plenty of whole foods and lower amounts of sodium and saturated fats, so each delicious lunch recipe in this collection meets ourheart-healthy nutrition parameters. Plus, these dishes feature nutritious ingredients like dark leafy greens, legumes, fruits, vegetables, whole grains and healthy fats to help fight against inflammation that couldcause or worsen high blood pressure. Recipes like our Sweet Potato, Kale & Chicken Salad with Peanut Dressing and Butternut Squash & Black Bean Enchiladas support heart health without sparing any flavor.01of 15Smoked Salmon Salad NiçoiseThis twist on a classic Niçoise salad uses smoked salmon in place of tuna and adds extra vegetables in place of hard-boiled eggs and olives.View Recipe02of 15Sweet Potato, Kale & Chicken Salad with Peanut DressingThese hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).View Recipe03of 15Green Goddess WrapPhotographer: Fred Hardy, Food Stylist: Jennifer WendorfA soft and silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead.View Recipe04of 15Butternut Squash & Black Bean EnchiladasGreg DuPreeA crisp, citrusy slaw contrasts nicely with the enchiladas' creamy squash filling.View Recipe05of 15Strawberry-Chocolate SmoothiePhotography: Caitlin Bensel, Food Styling: Rishon Hanners, Prop Styling: Heather Chadduck HilegasThis creamy, rich strawberry-chocolate smoothie will satisfy any chocolate cravings. It’s so decadent you might want it as a dessert, too.View Recipe06of 15Mason Jar Power Salad with Chickpeas & TunaThis power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.View Recipe07of 15Eat-the-Rainbow Vegetable SoupPhotographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell RoysterThis vibrant and wholesome soup recipe helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation. The base of the soup is prepped ahead of time and stored in separate containers. Simply add the broth and heat it in the microwave when you’re ready to eat. If you don’t wish to travel with vegetable broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water.View Recipe08of 15Meal-Prep Roasted Vegetable Bowls with PestoYour 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.View Recipe09of 15Quinoa, Avocado & Chickpea Salad over Mixed GreensProtein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.View Recipe10of 15Creamy Pesto Chicken Salad with GreensFor a healthy variation on creamy chicken salad, we’ve replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.View Recipe11of 15Lemon-Garlic Vegetable SoupJacob FoxThis light and lovely soup features fresh vegetables, herbs and a splash of lemon juice to brighten the flavor. Serve with a dollop of homemade pesto.View Recipe12of 15Superfood Chopped Salad with Salmon & Creamy Garlic DressingCurly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.View Recipe13of 15Kale & Chickpea Grain BowlsPhotographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterThis veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy and healthy digestion. Bulgur, also called cracked wheat, is a quick-cooking whole grain. These bowls would be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.View Recipe14of 15Lemon Shrimp & Orzo SaladConsider making a double batch of this easy pasta salad–it’s delicious the next day. The orzo will absorb the dressing as it sits, so add a little more olive oil and lemon juice if you’d like.View Recipe15of 15Green Goddess Salad with ChickpeasIn 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.View RecipeWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
For years, theDASH diet(short for Dietary Approaches to Stopping Hypertension) has been one of the best eating patterns to help lower high blood pressure. This diet prioritized eating plenty of whole foods and lower amounts of sodium and saturated fats, so each delicious lunch recipe in this collection meets ourheart-healthy nutrition parameters. Plus, these dishes feature nutritious ingredients like dark leafy greens, legumes, fruits, vegetables, whole grains and healthy fats to help fight against inflammation that couldcause or worsen high blood pressure. Recipes like our Sweet Potato, Kale & Chicken Salad with Peanut Dressing and Butternut Squash & Black Bean Enchiladas support heart health without sparing any flavor.
01of 15Smoked Salmon Salad NiçoiseThis twist on a classic Niçoise salad uses smoked salmon in place of tuna and adds extra vegetables in place of hard-boiled eggs and olives.View Recipe02of 15Sweet Potato, Kale & Chicken Salad with Peanut DressingThese hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).View Recipe03of 15Green Goddess WrapPhotographer: Fred Hardy, Food Stylist: Jennifer WendorfA soft and silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead.View Recipe04of 15Butternut Squash & Black Bean EnchiladasGreg DuPreeA crisp, citrusy slaw contrasts nicely with the enchiladas' creamy squash filling.View Recipe05of 15Strawberry-Chocolate SmoothiePhotography: Caitlin Bensel, Food Styling: Rishon Hanners, Prop Styling: Heather Chadduck HilegasThis creamy, rich strawberry-chocolate smoothie will satisfy any chocolate cravings. It’s so decadent you might want it as a dessert, too.View Recipe06of 15Mason Jar Power Salad with Chickpeas & TunaThis power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.View Recipe07of 15Eat-the-Rainbow Vegetable SoupPhotographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell RoysterThis vibrant and wholesome soup recipe helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation. The base of the soup is prepped ahead of time and stored in separate containers. Simply add the broth and heat it in the microwave when you’re ready to eat. If you don’t wish to travel with vegetable broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water.View Recipe08of 15Meal-Prep Roasted Vegetable Bowls with PestoYour 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.View Recipe09of 15Quinoa, Avocado & Chickpea Salad over Mixed GreensProtein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.View Recipe10of 15Creamy Pesto Chicken Salad with GreensFor a healthy variation on creamy chicken salad, we’ve replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.View Recipe11of 15Lemon-Garlic Vegetable SoupJacob FoxThis light and lovely soup features fresh vegetables, herbs and a splash of lemon juice to brighten the flavor. Serve with a dollop of homemade pesto.View Recipe12of 15Superfood Chopped Salad with Salmon & Creamy Garlic DressingCurly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.View Recipe13of 15Kale & Chickpea Grain BowlsPhotographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterThis veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy and healthy digestion. Bulgur, also called cracked wheat, is a quick-cooking whole grain. These bowls would be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.View Recipe14of 15Lemon Shrimp & Orzo SaladConsider making a double batch of this easy pasta salad–it’s delicious the next day. The orzo will absorb the dressing as it sits, so add a little more olive oil and lemon juice if you’d like.View Recipe15of 15Green Goddess Salad with ChickpeasIn 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.View Recipe
01of 15Smoked Salmon Salad NiçoiseThis twist on a classic Niçoise salad uses smoked salmon in place of tuna and adds extra vegetables in place of hard-boiled eggs and olives.View Recipe
01of 15
Smoked Salmon Salad Niçoise
This twist on a classic Niçoise salad uses smoked salmon in place of tuna and adds extra vegetables in place of hard-boiled eggs and olives.
View Recipe
02of 15Sweet Potato, Kale & Chicken Salad with Peanut DressingThese hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).View Recipe
02of 15
Sweet Potato, Kale & Chicken Salad with Peanut Dressing
These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).
03of 15Green Goddess WrapPhotographer: Fred Hardy, Food Stylist: Jennifer WendorfA soft and silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead.View Recipe
03of 15
Green Goddess Wrap
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf
A soft and silky green goddess dressing blends with crunchy fresh cucumber and tender greens in this easy wrap. If you prefer, you can ditch the wrap and enjoy the filling as a salad instead.
04of 15Butternut Squash & Black Bean EnchiladasGreg DuPreeA crisp, citrusy slaw contrasts nicely with the enchiladas' creamy squash filling.View Recipe
04of 15
Butternut Squash & Black Bean Enchiladas
Greg DuPree
A crisp, citrusy slaw contrasts nicely with the enchiladas' creamy squash filling.
05of 15Strawberry-Chocolate SmoothiePhotography: Caitlin Bensel, Food Styling: Rishon Hanners, Prop Styling: Heather Chadduck HilegasThis creamy, rich strawberry-chocolate smoothie will satisfy any chocolate cravings. It’s so decadent you might want it as a dessert, too.View Recipe
05of 15
Strawberry-Chocolate Smoothie
Photography: Caitlin Bensel, Food Styling: Rishon Hanners, Prop Styling: Heather Chadduck Hilegas
This creamy, rich strawberry-chocolate smoothie will satisfy any chocolate cravings. It’s so decadent you might want it as a dessert, too.
06of 15Mason Jar Power Salad with Chickpeas & TunaThis power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.View Recipe
06of 15
Mason Jar Power Salad with Chickpeas & Tuna
This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.
07of 15Eat-the-Rainbow Vegetable SoupPhotographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell RoysterThis vibrant and wholesome soup recipe helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation. The base of the soup is prepped ahead of time and stored in separate containers. Simply add the broth and heat it in the microwave when you’re ready to eat. If you don’t wish to travel with vegetable broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water.View Recipe
07of 15
Eat-the-Rainbow Vegetable Soup
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster
This vibrant and wholesome soup recipe helps support your well-being. It’s packed with a variety of colorful vegetables, like tomatoes, which contain lycopene, a phytochemical that may help reduce inflammation. The base of the soup is prepped ahead of time and stored in separate containers. Simply add the broth and heat it in the microwave when you’re ready to eat. If you don’t wish to travel with vegetable broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water.
08of 15Meal-Prep Roasted Vegetable Bowls with PestoYour 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.View Recipe
08of 15
Meal-Prep Roasted Vegetable Bowls with Pesto
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.
09of 15Quinoa, Avocado & Chickpea Salad over Mixed GreensProtein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.View Recipe
09of 15
Quinoa, Avocado & Chickpea Salad over Mixed Greens
Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.
10of 15Creamy Pesto Chicken Salad with GreensFor a healthy variation on creamy chicken salad, we’ve replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.View Recipe
10of 15
Creamy Pesto Chicken Salad with Greens
For a healthy variation on creamy chicken salad, we’ve replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.
11of 15Lemon-Garlic Vegetable SoupJacob FoxThis light and lovely soup features fresh vegetables, herbs and a splash of lemon juice to brighten the flavor. Serve with a dollop of homemade pesto.View Recipe
11of 15
Lemon-Garlic Vegetable Soup
Jacob Fox
This light and lovely soup features fresh vegetables, herbs and a splash of lemon juice to brighten the flavor. Serve with a dollop of homemade pesto.
12of 15Superfood Chopped Salad with Salmon & Creamy Garlic DressingCurly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.View Recipe
12of 15
Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.
13of 15Kale & Chickpea Grain BowlsPhotographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterThis veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy and healthy digestion. Bulgur, also called cracked wheat, is a quick-cooking whole grain. These bowls would be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.View Recipe
13of 15
Kale & Chickpea Grain Bowls
Photographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell Royster
This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy and healthy digestion. Bulgur, also called cracked wheat, is a quick-cooking whole grain. These bowls would be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.
14of 15Lemon Shrimp & Orzo SaladConsider making a double batch of this easy pasta salad–it’s delicious the next day. The orzo will absorb the dressing as it sits, so add a little more olive oil and lemon juice if you’d like.View Recipe
14of 15
Lemon Shrimp & Orzo Salad
Consider making a double batch of this easy pasta salad–it’s delicious the next day. The orzo will absorb the dressing as it sits, so add a little more olive oil and lemon juice if you’d like.
15of 15Green Goddess Salad with ChickpeasIn 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.View Recipe
15of 15
Green Goddess Salad with Chickpeas
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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