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5 Foods That Help Hypertension


According to the American Heart Association, more than 80 million Americans (1 in 3 adults) have hypertension. This puts many at risk for some serious health problems and even death. Alcohol and smoking are big reasons for hypertension, but your diet is an even bigger factor. What you put into your body determines your health. If you eat a lot of fatty, salty foods, you are putting yourself at risk for hypertension. 

What Is Hypertension? 

Hypertension, more commonly known as high blood pressure, can lead to health complications, increase the risk of heart disease, cause strokes, or lead to death. Your blood pressure is the force in which your blood exerts against the walls of your blood vessels. This pressure relies on the resistance of your blood vessels and how hard your heart has to work. Eating too many salty foods or foods high in fat can cause your blood pressure to rise. The best way to combat this is by using the DASH diet. 

DASH Diet for Hypertension

When regarding a hypertension diet, you will want to follow the DASH (Dietary Approaches to Stop Hypertension) eating plan. This diet focuses on foods that are lower in sodium and rich in potassium, magnesium, and calcium. All of these nutrients will help lower your blood pressure. Interested in following the DASH diet for hypertension? Some of these foods will be great additions to your diet plan. 

Fish with Omega-3 Fatty Acids 

Looking for a meal high in lean protein to add to your hypertension diet? Cod, halibut, haddock, and flounder dishes offer high protein and low fat. Fatty types of fish like mackerel and salmon are great sources of omega-3 fatty acids. Omega-3 fatty acids are great because they can lower your blood pressure, lower triglycerides, and reduce inflammation. Vitamin D can be hard to find in foods, but you can find it in trout! Vitamin D can also lower blood pressure. 

Leafy Green Vegetables 

Leafy green vegetables like romaine lettuce, arugula, kale, spinach, and swiss chard are full of potassium. By eating more potassium in your hypertension diet, your kidneys will get rid of more sodium. The sodium will leave your body through your urine and lower your blood pressure. Avoid canned vegetables, as they will have more added sodium. 

Dark Chocolate

The ability to eat dark chocolate on a diet might sound too good to be true, but it’s the truth! Dark chocolate is associated with a lower risk of cardiovascular disease. A study on this correlation states that 100 grams of dark chocolate per day can reduce your chances of cardiovascular disease. 


Yogurt is a great, tasty source of calcium and is low in fat to boot. A source of calcium is very important in a hypertension diet, as it lowers blood pressure. The American Heart Association found that women who ate up to five servings of yogurt per week had a 20% reduction in their risk of developing high blood pressure. 


Garlic is great for hypertension because it increases the amount of nitric oxide in your body. This nitric oxide will promote a process called vasodilation. Vasodilation occurs when the arteries widen, thusly reducing your blood pressure. 

Healthy, Low-Fat Meals Delivered to Your Door 

Are you interested in eating healthier foods to avoid or reduce hypertension? It’s hard to find time to prepare healthy meals, especially if you are working or have a family. Z.E.N Foods delivers healthy, tasty meals right to you! From vegetarian meals to paleo meals, we offer many meal programs. Interested? Have questions? Head over to our website to find out more and pick out your meal program.

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