Four registered dietitians were asked to name the best dinner for lowering blood pressure, and all gave the same answer: a plate of salmon, spinach, and sweet potato.
The consensus comes as nutrition experts who work with patients with cardiovascular disease and hypertension say what you eat matters more than many people realize.
Dietitian Lauri Wright said diet has a significant impact on blood pressure because of the minerals, sodium, fiber, and types of fats consumed daily. Wright noted that sodium draws extra fluid into the bloodstream, raising pressure inside blood vessels and forcing the heart to work harder over time, which increases the risk of heart disease, stroke, and kidney disease.
The American Heart Association recommends limiting salt intake to 2,300 mg per day, and ideally to 1,500 mg.
Why This Meal Works
Wright described spinach, salmon, and sweet potato as a heart health trio. Elizabeth Klingbeil, a national spokesperson for the Academy of Nutrition and Dietetics, said spinach and sweet potato are vegetables rich in fiber and potassium, while salmon is a protein source high in beneficial unsaturated fats.
Klingbeil added that all three ingredients can be prepared with minimal salt and still taste very good. Dietitian Julia Zumpano noted the meal can be prepared in under 30 minutes despite its high nutritional value.
Zumpano said salmon is one of the best foods for heart health because it is rich in omega-3 fatty acids, as well as high-quality protein, potassium, selenium, and vitamin D. She added that with regular consumption over a few weeks, the omega-3s from salmon can help relax blood vessels and improve circulation, and may also reduce inflammation and lower triglyceride levels.
How to Prepare It
Dietitian Joanna Katz advised baking, grilling, or air-frying the salmon rather than pan-frying it, and seasoning it with garlic, lemon, herbs, paprika, pepper, vinegar, or low-sodium spice blends. She also recommended choosing fresh or frozen spinach without salty sauces, and baking or grilling the sweet potato while avoiding large amounts of butter, salt, or bacon.
Zumpano also pointed to the problem with common convenient dinner shortcuts. She said processed products such as ready-made meat dishes, boxed noodles or rice, canned vegetables, and condiments can add significant amounts of excess salt, as can frozen ready meals and fast food.
