Lower Your Blood Pressure with these Meals

Are you eating too much salt?

by Denise Maher
Photograph: Jay Wilde

Breakfast
    ½ cup regular oatmeal with 1 teaspoon cinnamon
    1 mini whole wheat bagel with 1 tablespoon peanut butter
    1 medium banana
    1 cup low-fat milk

Lunch
    Chicken breast sandwich
        2 slices (3 ounce) chicken breast, skinless
        2 slices whole wheat bread   
        1 slice (3/4 ounce) natural Swiss cheese, low-sodium
        1 large leaf romaine lettuce
        2 slices tomato
        1 tablespoon mayonnaise, low-fat
    1 cup cantaloupe chunks
    1 cup apple juice

Dinner
    1 cup cooked spaghetti
        ¾ cup low-salt vegetarian spaghetti sauce (less than 480 mg per serving)
        3 tablespoons Parmesan cheese
    Spinach salad
        1 cup fresh spinach leaves
        ¼ cup fresh carrots, grated
        ¼ cup fresh mushrooms, sliced
        1 tablespoon vinegar and oil dressing
    ½ cup corn, cooked from frozen
    ½ cup canned pears, juice packed

Snacks
    1/3 cup almonds, unsalted
    ¼ cup dried apricots
    1 cup fruit yogurt, fat-free, no sugar added
     
*For active to moderately active women who need about 2000 calories a day and no more than 1500 mg sodium.  Source:  National Heart, Lung, and Blood Institute.

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