As you know, maintaining a normal blood pressure (less than 120/80 mm Hg) is very important to your health, and good nutrition and exercise are key to managing those levels. But how do we know what foods are the best to eat? Foods low in sodium and high in calcium, magnesium and potassium like white beans, pork tenderloin, bananas and kiwifruit can help you reduce your risk of stroke and heart attack, so try some of these recipes this week:
White Bean Salad with Cheddar, Bacon & Walnuts
This colorful and flavorful salad is perfect for a side dish at your next party. It goes well with grilled chicken or fish.
Per serving: 264 calories, 16g fat, 22g carbohydrates, 9g protein, 8g fiber, 311mg sodium, 133mg potassium
Almond-Crusted Pork with Honey-Mustard Dipping Sauce
The crunchy almond crust adds a pleasing texture to this pork dish. Try this recipe as a healthier alternative to kid-favorite chicken fingers.
Per serving: 299 calories, 7g fat, 30g carbohydrates, 29g protein, 3g fiber, 561mg sodium, 562 mg potassium.
Banana Kiwi Salad
Can’t afford a trip to the tropics this fall? This tropic fruit salad will transport you there with the first bite.
Per serving: 170 calories, 6g fat, 30g carbohydrates, 3g protein, 5g fiber, 151mg sodium, 544mg potassium
Grilled Peach Sundaes
Who says you can’t enjoy dessert when you are on a diet? With this grilled peach sundae, you won’t have to sacrifice taste for nutrition.
Per serving: 154 calories, 4g fat, 28g carbohydrates, 4g protein, 2g fiber, 41mg sodium, 319mg potassium
Orecchiette Pasta Broccoli Rabe
The anchovies in the garlic sauce add depth to this orecchiette with broccoli rabe. A perfect choice for a healthy pasta dish, this dish only has 359 calories.
Per serving: 359 calories, 12g fat, 50g carbohydrates,15g protein, 7g fiber, 388mg sodium, 484mg potassium
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