Healthy Nutrition to lower High blood Pressure
Eat foods that are naturally low in fat such as whole grains, fruits and vegetables.
Aim for 30 g of fiber a day- average fruit is 2 grams of fiber per serving, average vegetable is about 3 g of fiber per serving, a serving of beans is 5-6 grams of fiber.
Look at food labels and pay special attention to the level of saturated fat. You want less than 10% of your whole days calories from saturated fat.
Choose lean protein foods such as soy, skinless chicken ( not fried) , very lean meat, and fat free dairy products.
Do not eat foods that say hydrogenated or partially hydrogenated on food labels. They are loaded with saturated and trans fats. Choose monounsaturated oils such as olive oil.
Limit fried foods and processed foods. Limit prepared baked foods such as donuts cookies and crackers. They may contain saturated and trans fats.
Eat fewer products that are high in saturated fats such as hard cheeses, whole milk, ice cream, butter and fatty meats.
Pay attention to how foods are prepared. Healthy ways to cook fish, chicken and lean meats are broiling, grilling, poaching and baking.
Eat foods that are high in fiber including oats and oat bran, split peas, lentils, beans such as kidney, black and navy beans and brown rice
Stay away from fast food restaurants where healthy choices are hard to find
Try to have more potassium 4700 mg a day
Less sodium than 2,300 mg a day is a start, aim for 1500 mg a day is even better