17 Low-Sodium Lunches to Improve Blood Pressure

By

Camryn Alexa Wimberly

Published on June 22, 2024

Reviewed by Dietitian

Maria Laura Haddad-Garcia

Chickpea & quinoa grain bowl in a white shallow bowl, with a fork on the left side — Photo:
Robby Lozano

Don’t think twice about adding these delicious low-sodium lunches to your weekly menu. With ingredients that are naturally low in sodium, like lean proteins, healthy fats and fiber-packed veggies, they all meet our nutrition parameters for heart health. To support better blood pressure, each recipe provides at least 15% of daily potassium needs (705 milligrams), which can also improve mental clarity, muscle health and energy levels. Recipes like our Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto or Chickpea & Quinoa Grain Bowl will keep you full and energized throughout your day.

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Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

Spaghetti Squash with Roasted Tomatoes Beans & Almond Pesto

Looking at a tangle of spaghetti squash tricks your brain into thinking you're about to eat a serving of eggy noodles, when in fact, you get a nice veggie-packed alternative. Giving tomatoes a stint in a hot oven brings out their natural sweetness.

02 of 17

No-Cook Black Bean Salad

No-Cook Black Bean Salad

The dressing for this hearty vegan salad gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to add a peppery kick.

03 of 17

Chickpea & Quinoa Grain Bowl

Chickpea & quinoa grain bowl in a white shallow bowl, with a fork on the left side — Robby Lozano

Keep things classic and simple with hummus, quinoa, avocado and loads of veggies in this yummy grain bowl.

04 of 17

Salmon with Roasted Vegetables & Quinoa

This recipe has everything you want in a complete meal: omega-3-rich salmon, protein-packed quinoa and lots of vegetables, all drizzled with a maple-lemon dressing.

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Southwestern Salad with Black Beans

Southwestern Salad with Black Beans

Here we top salad greens with black beans, sweet corn and grape tomatoes and bring it all together with a tangy avocado-lime dressing for some classic Southwest flavor.

06 of 17

Stuffed Sweet Potato with Hummus Dressing

Stuffed Sweet Potato with Hummus Dressing

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

07 of 17

Salmon Couscous Salad

This easy salad is designed to be made with precooked or leftover salmon, and it's packed with wholesome ingredients like mushrooms, eggplant and spinach.

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Rainbow Grain Bowl with Cashew Sauce

Rainbow Grain Bowl with Cashew Tahini Sauce

This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department.

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Avocado & Shrimp Chopped Salad

The smoky flavors of grilled shrimp and corn in this chopped salad are a tasty match for the creamy cilantro dressing.

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Chipotle Chicken Quinoa Burrito Bowl

Chipotle Chicken Quinoa Burrito Bowl

This flavorful burrito bowl features grilled chicken coated in a spicy chipotle glaze and is loaded with vegetables and hearty quinoa.

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Ancho Chicken Breast with Black Beans, Peppers & Scallions

Here we rub chicken with ancho chile powder, a spice made from dried poblano peppers. It adds mild heat and subtle smokiness, but you can use regular chili powder here instead.

12 of 17

Grilled Marinated Flank Steak Salad

Grilled flank steak is served over salad greens with sweet corn, peppers and tomatoes, and topped with a fresh cilantro dressing.

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Zucchini Noodles with Quick Turkey Bolognese

four containers with Zucchini Noodles & Quick Turkey Bolognese

Forgo regular pasta for spiralized zucchini "noodles" in these make-ahead meals. The zoodles quickly turn tender-crisp as the veggie-packed Bolognese warms in the microwave.

14 of 17

Ham and Broccoli Topped Baked Potato

Jazz up your lunchtime with a savory ham and broccoli topping for a new spin on the classic loaded potato.

15 of 17

Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

superfood chopped salmon salad

Curly kale forms the base of this salad, but you could use chard or spinach. Add a multitude of chopped veggies, such as broccoli, cabbage and carrots, and finish with protein-rich salmon and a drizzle of creamy yogurt dressing to bring it all together.

16 of 17

Four-Bean & Pumpkin Chili

This vegetarian chili has a fragrant touch of cinnamon for added flavor and gets a boost of protein from four types of beans.

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Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Chicken & Cucumber Lettuce Wraps with Peanut Sauce

We love the crunch from sliced cucumber and jicama in these savory lettuce wraps with simple peanut sauce.

Medically reviewed by

Maria Laura Haddad-Garcia

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