18 Inflammation Fighting Dinners to Help Manage Blood Pressure

Try one of these meals that combat inflammation fighting dinners to help maintain normal blood pressure levels. Anti-inflammatory components including omega-3-rich fish, leafy greens, vegetables, legumes, whole grains, nuts, and healthy oils are all packed into these recipes. These nutrient-dense meals may assist you in reducing symptoms such as joint stiffness, brain fog, and hypertension that are associated with chronic inflammation.

Inflammation Fighting Dinners Recipes for Healthy Blood Pressure

These meals also follow a heart-healthy diet by being low in saturated fats and salt. Additionally, every serving provides a minimum of 940 milligrams of potassium, which helps to maintain healthy blood pressure levels. When you want a hearty dish that serves two, try our Beer-Battered Fish Tacos with Tomato & Avocado Salsa. Alternatively, you may have supper in under 30 minutes with our one-pot Chicken & Broccoli Stir-fry served with your preferred healthy grains.

One-Pot Garlicky Shrimp & Spinach

Shrimp, spinach and garlic brown and cook fast for an easy one-pot midweek supper. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. To mop up the last bit of sauce, serve with a slice of whole-wheat baguette.

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Baghali Pollow with Quinoa (Persian-Style Quinoa and Beans with Chicken)

This variation of baghali pollow, a classic Persian layered rice dish, is cooked using quinoa instead of basmati rice. The recipe is tasty and fulfilling since it has quinoa, chicken, and beans, along with a lot of fresh herbs and aromatic spices.

Beer-Battered Fish Tacos with Tomato & Avocado Salsa for Two

Fried fish lovers receive the flavour without the excess calories, and the salsa adds a crisp, clear touch. Serve with black beans, chopped mango, and a little amount of light sour cream to round off the Baja theme.

Slow-Cooker Chicken & White Bean Stew

This easy-to-make slow cooker chicken dish is ideal for a hectic evening meal. Serve this salad, crusty bread, and a glass of Chianti with this recipe that has Tuscan influences.

Chicken & Broccoli Stir-Fry

Tender, crisp broccoli is tossed in a silky sauce flavoured with hoisin, a savoury sauce created from fermented soybean paste that has the ideal combination of sweetness and tanginess, in this luscious stir-fry with chicken. For a new twist, try this simple stir-fry with boneless, skinless chicken thighs, chicken tenders, or even pork tenderloin.

Roasted Salmon with Smoky Chickpeas & Greens

This nutritious salmon dish will give you a good dose of greens and green dressing! Eating six or more servings of leafy greens every week can assist maintain the health of your brain. This recipe uses the Test Kitchen’s current favourite way to doctor up a can of chickpeas, which is to bake them till crispy then spice them up.

Veggie Fajitas

These vegetarian fajitas include a ton of red onion and sweet bell pepper. Warm tortillas and creamy avocado finish the meal. Just the vegetables by themselves make a fantastic meal prep dish. You may cook them over tortilla chips with melted cheese on top or serve them over rice. Place the tortillas over a medium gas flame and cook, turning once, until blackened in areas to give them a little char. To keep warm, place on a plate and cover with a fresh kitchen towel.

Ancho Chicken Breast with Black Beans, Bell Peppers & Scallions

The flesh in this nutritious chicken meal is rubbed with a spice called ancho chili powder, which is produced from dried poblano peppers. It gives the chicken rub a hint of smokiness and moderate heat, although you can just use ordinary chili powder here. This recipe yields an additional 1/2 cup of black bean mash, which may be used as a taco filler or folded into a burrito for lunch.

Mushroom Stew

Both fresh and dried mushrooms contribute to the rich flavour of this substantial and flavorful stew. Quinoa boosts fibre content and provides protein. Both vegetarians and meat eaters will love this tasty autumn soup.

Apricot-Glazed Chicken with Quinoa Pilaf

Quinoa seeds are coated with a bitter-tasting substance called saponin, which has to be rinsed off with a short rinse. To save you a step, check the packaging since some brands are already rinsed.

Pan-Seared Steak with Crispy Herbs & Escarole

Seared steak is a convenient dish that can be made in about 20 minutes on a weekday. Herbs release their fragrance when cooked in the pan with the steak, enhancing the flavour and adding a crispy topping. This healthful dish takes little cleaning as well since the escarole is cooked in the same skillet as the steaks and herbs after they are pan-seared.

Roasted Salmon Rice Bowl with Beets & Brussels

While the rice cooks, roast the veggies and salmon together on a single sheet pan for a quick and filling dinner that’s high in protein, healthy grains, and vegetables. Look for a wild rice mix that has both brown and wild rice to be sure you’re receiving just entire grains.

Chicken Stew with Collard Greens & Peanuts

This substantial chicken stew with strong, umami flavours is influenced by West African cuisine. It’s filling and full of healthy ingredients including colourful veggies, nutrient-rich collard greens, and chicken and peanut butter for protein.

Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts

This simple sheet-pan dish combines a number of autumn staples into a filling supper.

Portobello Mushroom Pizzas with Arugula Salad

These cozy little “pizzas” are made using roasted portobello mushrooms in place of pizza dough. A simple side salad of arugula provides a colourful side dish.

Vegetarian Stuffed Cabbage

Savoy cabbage leaves are filled with rice, mushrooms, onions, garlic, and herbs to create a nutritious vegetarian stuffed cabbage dish, even though typical stuffed cabbage recipes call for meat. Simplified tomato sauce softly bakes the filled cabbage leaves. You may prepare this simple stuffed cabbage dish in advance and bake it just before serving.

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Baked Halibut with Brussels Sprouts & Quinoa

Two sides plus fish? Although it looks elegant, preparing this nutritious supper just takes thirty minutes.

Sheet-Pan Harissa Chicken & Vegetables

The classic North African chile-and-garlic paste, harissa, adds a delightful kick of spice to this one-pan meal. For this dish, we use tubed harissa paste. Its robust chile flavour is great as a spice rub for poultry and gives a little burst of heat to a cool herbed yogurt sauce.