Oat-Crusted Salmon with Veggie Kabobs

Salmon is one of the most heart-healthy proteins you can put on the table. It is rich in omega-3 fatty acids, high in B vitamins and potassium, and carries essentially no sodium on its own. This recipe pairs it with an oat and almond crust, which adds beta-glucan fiber and magnesium, and a side of roasted vegetable kabobs featuring ingredients the DASH diet was built around: red bell pepper, zucchini, red onion, cherry tomatoes, and garlic. No added salt anywhere. No processed ingredients. A complete heart-healthy meal in under 30 minutes.

For more on the whole foods that actively support healthy blood pressure, see our roundup of natural foods to lower blood pressure.

Watch How Mark Lowered His Blood Pressure Naturally.

It was 150/100, this morning it was 110/79

Ingredients: Oat-Crusted Salmon

2 x 100-120g (3.5-4 oz) salmon fillets
1 tablespoon rolled oats
1 tablespoon almonds
1 tablespoon fresh dill
2 teaspoons lemon zest
1 teaspoon lemon juice
1 tablespoon olive oil

Ingredients: Vegetable Kabobs

6 bamboo skewers, soaked in water for 30 minutes
1 medium red bell pepper, halved, seeded, cut into chunks
1 zucchini, cut into chunks
1/2 red onion, cut into chunks
6 cherry tomatoes
2 cloves garlic, minced
1/2 teaspoon freshly cracked black pepper
2 lemon wedges, to serve

Directions

Preheat oven to 350 F. Line a small baking tray and a large baking tray with baking paper. Set aside.
To prepare the salmon crust, place rolled oats, almonds, dill, lemon zest, lemon juice, and olive oil in a mortar and pestle and pound until a paste forms. A small food processor works as well if you do not have a mortar and pestle.
Place salmon fillets onto the small baking tray and press the crust on top. Bake for 10-15 minutes until the salmon is cooked through and the crust is golden.
To prepare the vegetable skewers, place red bell pepper, zucchini, red onion, cherry tomatoes, garlic, and black pepper into a small bowl and toss to combine. Thread the vegetables onto 4 skewers.
Place vegetable skewers onto the large baking tray and bake for 10-15 minutes until the vegetables are roasted and cooked through. Serve salmon with vegetable skewers and a lemon wedge.

Watch how Julie Lowered her Blood Pressure Naturally.

It was 170/110, this morning it was 120/80
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Heart-Healthy Food and Blood Pressure Control

Recipes built around DASH principles, such as this one, address the dietary side of blood pressure management: high potassium, high omega-3s, no added sodium, and no processed ingredients. Food is one piece of the picture. What causes high blood pressure spans diet, stress, sleep, and nervous system regulation together.

RESPeRATE addresses the nervous system side. It is the only FDA-cleared non-drug device clinically proven to lower blood pressure, working through slow, device-guided breathing that calms the sympathetic nervous system and relaxes constricted blood vessels. Use it as part of your overall health program alongside your physician-directed treatment plan. Review the evidence at our clinical proof page.

Browse all our heart-healthy recipes at our full recipe collection.