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Wellness for the Family: Best Foods for Hypertension

Half Roast Fish 2

February is American Heart Month!

Hypertension (or high blood pressure) is a common condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems, such as heart disease.

It’s known as the silent killer because often symptoms do not present.

Blue Cross Blue Shield of Michigan dietician Shanthi Appelö joined ‘the four’ LIVE with how to care for hypertension from a nutrition perspective. Watch the video above for her tips.

Garlicky-lemon Roasted Half Fish


  • ½ white fish fileted, butterflied
  • 2 tbsp olive oil
  • 4 garlic cloves, crushed
  • ½ lemon, sliced thin
  • ¼ cup dry white wine such as sauvignon blanc or pinot grigio
  • 2 roma tomatoes, diced
  • 2 tbsp capers
  • ¼ cup fresh herbs such as thyme and parsley, chopped
  • Salt and pepper to taste


  1. Preheat oven to 425 degrees F.
  2. In a baking dish, place fish skin-side down. Pour white wine over fish, then drizzle with olive oil and rub. Season with salt, pepper and thyme. Make sure to season the white wine as well.
  3. Place lemon slices throughout the fish and dish along with smashed garlic. Add half of chopped herbs and tomatoes. 
  4. Roast for 15 minutes or until flesh is opaque.
  5. Top with capers and the rest of the fresh herbs. Enjoy with sides such as brown rice, broccolini, orzo and more.

For more recipes and to connect with Shanthi Appelö with Blue Cross Blue Shield of Michigan 


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