If you are on a diet for high blood pressure, one thing you can do is make healthier food selections to naturally lower your blood pressure. Doing so can help you avoid heart disease and stroke.

Add Tuna to Diet for High Blood Pressure

Consuming fish can help any diet for high blood pressure. Eating tuna provides a myriad of health benefits.

Health Benefits of Tuna

We all know that consuming fish is healthy and provides multiple benefits, from improving the eyesight and hair quality to keep the heart healthy. Here’s listing out the benefits of including tuna in your regular diet:

1. Heart Friendly
Tuna comprises omega-3 fatty acids, which help in bringing balance in the blood vessels and reducing cholesterol.

2. Lowers Blood Pressure

Tuna is rich in potassium, which is known for lowering blood pressure. Omega-3 fatty acids in combination with potassium bring an anti-inflammatory effect to the cardiovascular system. This lowers blood pressure and the risk of stroke and heart attacks.

3. Improves the Immune System

Tuna is rich in manganese, zinc, vitamin C and selenium, which help in strengthening the immune system. These antioxidants protect us from diseases like cancer by fighting the free radicals.

4. Weight Loss

Weight is a major issue faced by majority of people these days. We all like eating tasty food but also maintain a slim figure. Tuna provides us good taste while balancing our calories since it’s low in fat content and rich in proteins and nutrients.

5. Strengthens Your Bones

Tuna contains Vitamin B which is a major component in strengthening bones. This vitamin makes the bones stronger and protects them from injuries like fracture.

6. It Improves Your Skin Health

The Vitamin B complex in the fish helps in keeping our skin healthy. It contains a protein called elastin which gives a smooth tone to our skin. If you want your skin to be healthier, eating bring tuna can help give you radiant skin.

7. Prevents Risk of Cancer

Antioxidants from the tuna meat fight cancer cells. Studies have shown that regular consumption of tuna helps in eliminating the risk of breast and kidney cancer.

Salade composée is the French term for a salad whose components are arranged in separate piles rather than being tossed together (the classic example being salade niçoise). Though this looks artful on the plate, it isn’t much of a salad experience.

Here’s a healthy version of an uncomposed salade niçoise, a combination of Yukon Gold potatoes, grilled tuna steak, and asparagus tossed with a mustard-lime vinaigrette.

Tuna-Asparagus Salad

All species of tuna are good sources of high-quality protein and beneficial omega-3s. Tuna also provides B vitamins and the mineral selenium.

In this recipe, tuna is combined with steamed asparagus, potatoes, and white beans for a satisfying, healthful entrée salad. Note that because of lingering concerns about mercury, women who are pregnant or might become pregnant are advised to limit their consumption of most varieties of tuna, as well as of other fish that can be high in mercury.   


  • 1 teaspoon cumin
  • 1 teaspoon ground coriander
  • 3/4 teaspoon salt
  • 1/2 teaspoon sugar
  • 1 pound tuna steak
  • 1 pound Yukon Gold potatoes, cut into 3/4-inch cubes
  • 1/2 pound asparagus cut into 2-inch lengths
  • 3 tablespoons fresh lime juice
  • 1 tablespoon vegetable oil, such as olive or canola oil
  • 1 1/2 teaspoons Dijon mustard
  • 8 leaves mixed salad greens
  • 1 cup cooked white beans
  • 3 thinly sliced scallions


1. In a small bowl, stir together the cumin, coriander, 1/2 teaspoon of the salt, and the sugar. Rub the mixture into both sides of the tuna steak.

2. In a vegetable steamer, steam the potatoes for 7 minutes. Add the asparagus and cook until the vegetables are firm-tender, about 3 minutes.

3. Meanwhile, in a large bowl, whisk together the remaining 1/4 teaspoon salt, the lime juice, oil, and mustard. Add the warm potatoes and asparagus to the dressing and toss to coat.

4. Spray a grill rack with nonstick cooking spray. Preheat the grill to medium. Place the tuna on the grill, close the cover, and grill for 6 to 8 minutes, or until the fish just flakes when tested with a fork. Let stand for 10 minutes before thinly slicing the tuna on the diagonal.

5. Add the mixed greens, white beans, and scallions to the bowl with the potatoes and toss to combine. Add the tuna and toss gently. Makes 4 servings

Nutrition: (per serving)

360 calories

10g fat

7g dietary fiber

39g carbohydrate

32g protein

Good source of: fiber, folate, magnesium, niacin, omega-3 fatty acids, potassium, riboflavin, selenium, thiamin, vitamin B 12, vitamin B 6, vitamin C, vitamin D.

Click here to add this recipe to your diet for high blood pressure.