Healthy Recipes Health Conditions Heart-Healthy Recipes Heart-Healthy Dinner Recipes 18 Inflammation-Fighting Dinners to Help Manage Blood Pressure By Dillon Evans Dillon Evans Dillon Evans fell in love with cooking at a very young age. He remembers the novel experiences of microwaving a bowl of oatmeal without his parents' permission and asking to make his mother's morning pot of coffee. These moments became catalysts for his interest in cooking and baking. EatingWell's Editorial Guidelines Published on May 22, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Close Make one of these inflammation-fighting dinners to support healthy blood pressure levels. We’ve packed these dishes with anti-inflammatory ingredients, such as omega-3-rich fish, leafy greens, veggies, legumes, whole grains, nuts and healthy oils. These nutrient-dense foods can help you combat pesky symptoms of chronic inflammation like mental fog, joint stiffness and hypertension. These meals are also low in sodium and saturated fats to align with a heart-healthy eating pattern. Plus, each serving offers at least 940 milligrams of potassium to further promote healthy blood pressure levels. Make our Beer-Battered Fish Tacos with Tomato & Avocado Salsa when you need two servings of something flavorful. Or, serve our one-pot Chicken & Broccoli Stir-fry with your favorite whole grains for dinner in under 30 minutes. 01 of 18 One-Pot Garlicky Shrimp & Spinach Photographer: Antonis Achilleos, Prop Stylist:Christine Keely, Food Stylist:Chelsea Zimmer Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce. View Recipe 02 of 18 Baghali Pollow with Quinoa (Persian-Style Quinoa and Beans with Chicken) Ali Redmond This adaptation of baghali pollow, a traditional Persian layered rice dish, is made with quinoa instead of basmati rice. Plenty of fresh herbs and fragrant spices and a trifecta of protein—quinoa, chicken and beans—ensure the dish is both flavorful and satisfying. View Recipe 03 of 18 Beer-Battered Fish Tacos with Tomato & Avocado Salsa for Two Lovers of fried fish get the taste without all the calories, and the salsa adds a fresh, clean note. To complete the Baja theme, serve with black beans, some diced mango and a bit of light sour cream. View Recipe 04 of 18 Slow-Cooker Chicken & White Bean Stew Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Emily Nabors Hall This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad. View Recipe 05 of 18 Chicken & Broccoli Stir-Fry Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle This juicy chicken and broccoli stir-fry features tender-crisp broccoli coated in a velvety sauce flavored with hoisin—a flavorful sauce made from fermented soybean paste that strikes the perfect balance between sweet and tangy. Try this easy stir-fry with chicken tenders, boneless, skinless chicken thighs, or even pork tenderloin for a different twist. View Recipe 06 of 18 Roasted Salmon with Smoky Chickpeas & Greens In this healthy salmon dinner, you'll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen's current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy. View Recipe 07 of 18 Veggie Fajitas Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek These veggie fajitas are packed with sweet bell pepper and red onion. Creamy avocado and warm tortillas complete the meal. The veggies alone make a great meal-prep recipe to have on hand. Serve them over rice, or heat them up over tortilla chips topped with melting cheese. To get a little char on your tortillas, place them over a medium gas flame and cook until darkened in spots, flipping once. Place on a plate and cover with a clean kitchen towel to keep warm. View Recipe 08 of 18 Ancho Chicken Breast with Black Beans, Bell Peppers & Scallions In this healthy chicken recipe, the meat is rubbed with ancho chile powder, a spice made from dried poblano peppers. It adds mild heat and subtle smokiness to the rub on the chicken, but you can use regular chili powder here instead. This recipe makes an extra 1/2 cup of the black bean mash--try it wrapped into a burrito for lunch or as a taco filling (see Tips, below). View Recipe 09 of 18 Mushroom Stew Will Dickey This mushroom stew is hearty and flavor-packed, with both fresh and dried mushrooms adding to the rich taste. Quinoa adds protein and a boost of fiber. This flavorful fall soup will be enjoyed by vegetarians and carnivores alike. View Recipe 10 of 18 Apricot-Glazed Chicken with Quinoa Pilaf Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat A bitter-tasting compound called saponin coats the outside of quinoa seeds, requiring a quick rinse to remove it. But check the package: some brands come pre-rinsed, saving you a step. View Recipe 11 of 18 Pan-Seared Steak with Crispy Herbs & Escarole This easy dinner takes just 20 minutes to prepare, meaning that seared steak can be a weeknight meal. Cooking herbs in the pan with the steak releases their aroma, infusing it into the meat while creating a crispy garnish. After the steaks and herbs are pan-seared, the escarole is cooked in the same skillet, so this healthy dinner requires minimal cleanup too. View Recipe 12 of 18 Roasted Salmon Rice Bowl with Beets & Brussels Roasting vegetables and salmon together on one sheet pan while the rice cooks makes an easy, satisfying meal packed with protein, whole grains and veggies. To ensure that you're getting 100 percent whole grains, look for a wild rice blend that consists of wild and brown rice. View Recipe 13 of 18 Chicken Stew with Collard Greens & Peanuts Jacob Fox This West African–inspired chicken stew is hearty and has lots of bold, umami flavors. It's satisfying and packed with many beneficial ingredients—peanut butter and chicken for protein, nutrient-rich collard greens and colorful vegetables. View Recipe 14 of 18 Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts This easy sheet-pan recipe brings together many fall favorites into a hearty dinner. View Recipe 15 of 18 Portobello Mushroom Pizzas with Arugula Salad Roasted portobello mushrooms stand in for pizza crust in these comforting individual "pizzas." An easy arugula side salad makes a vibrant accompaniment. View Recipe 16 of 18 Vegetarian Stuffed Cabbage Though traditional stuffed cabbage recipes are made with meat, here Savoy cabbage leaves are stuffed with a combination of rice, mushrooms, onions, garlic and herbs for a healthy vegetarian stuffed cabbage recipe. The stuffed cabbage leaves gently bake in a simple tomato sauce. This easy stuffed cabbage recipe can be made ahead of time and baked just before serving. View Recipe 17 of 18 Baked Halibut with Brussels Sprouts & Quinoa Fish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes. View Recipe 18 of 18 Sheet-Pan Harissa Chicken & Vegetables This one-pan dinner gets a hit of flavorful heat from harissa, the popular North African chile-and-garlic paste. We use harissa paste from a tube for this recipe. It's got a concentrated chile flavor that makes an excellent spice rub for chicken and adds a subtle punch of heat to a refreshing herbed yogurt sauce. View Recipe Was this page helpful? 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