Hypertension Prevention Diet – Easy Recipes Anyone Over 65 Can Master
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Hypertension Prevention Diet – Easy Recipes Anyone Over 65 Can Master

As a senior, it can be hard to make sure that your diet is balanced and healthy enough to combat hypertension. The good news is that there are a few easy recipes that anyone over 65 can master with a little help from Senior Helpers Sacramento-Placer County, an in-home senior care company. 

In this blog post, we'll discuss foods that help with hypertension and some recipes that can help keep your blood pressure in check. We'll also provide a few simple recipes for you to test out, from overnight oats with berries to quinoa salad with avocado and Greek yogurt parfait. So let's get started!

Foods That Help With Hypertension

When it comes to managing and preventing high blood pressure, there are certain foods you should be sure to incorporate into your diet. These foods are typically low in sodium and saturated fat and include items such as:

  • Lean proteins such as fish, chicken, and beans 
  • Whole grains such as oats, quinoa, and whole-wheat bread
  • Fruits and vegetables such as apples, oranges, spinach, and broccoli 
  • Low-fat dairy products such as Greek yogurt and low-fat cheese
  • Nuts and seeds like almonds and flaxseeds 
  • Healthy fats like olive oil and avocado 

Easy Recipes for Hypertension

There are many easy recipes that senior adults can incorporate into their weekly meal plans. Here are a few of our favorites!

Overnight Oats With Berries


  • 1/2 cup rolled oats 
  • 1/2 cup of non-fat milk 
  • 1/4 cup Greek yogurt 
  • 1/4 cup fresh or frozen berries 
  • 1 teaspoon of honey 


  1. In a bowl, mix the oats, milk, yogurt, and honey. 
  2. Stir until all ingredients are combined. 
  3. Cover the bowl and place it in the fridge overnight. 
  4. In the morning, top with fresh or frozen berries. Enjoy!

Quinoa Salad With Avocado


  • 2 cups cooked quinoa 
  • 2 cups baby spinach, roughly chopped 
  • 1/2 cup cherry tomatoes, halved 
  • 1/2 cup cooked corn 
  • 1/2 cup diced red onion 
  • 1/2 cup diced cucumber 
  • 1/4 cup fresh cilantro
  • 1 avocado, diced
  • 2 tablespoons olive oil 
  • 1 tablespoon fresh lime juice 
  • Salt and pepper to taste


  1. In a large bowl, add the quinoa, spinach, tomatoes, corn, red onion, cucumber, cilantro, and avocado. 
  2. Drizzle the olive oil and lime juice over the top and gently toss to combine. 
  3. Season with salt and pepper, to taste. 
  4. Serve chilled or at room temperature. Enjoy!

Greek Yogurt Parfait


  • 1 cup non-fat Greek yogurt 
  • 1/2 cup granola 
  • 1/2 cup fresh or frozen berries 
  • 1 tablespoon honey 


  1. In a small bowl, combine the yogurt, granola, and honey. 
  2. Layer the yogurt mixture and berries in a glass jar. 
  3. Drizzle the honey over the top. 
  4. Enjoy!

Senior Helpers Provides Assistance With Meal Prep 

Managing hypertension doesn't have to be difficult. With the right diet and a few easy recipes, anyone over 65 can help keep their blood pressure in check. For more help with making sure your diet and lifestyle are keeping you healthy, contact Senior Helpers Sacramento-Placer County for in-home senior care in the Sacramento, Roseville, Fair Oaks, Carmichael, Citrus Heights, Antelope, Rancho Cordova, McClellan, Elverta, Mather, North Highlands, Rio Linda, and Loomis areas.