Healthy eating to lower blood pressure

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

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Daily Requirements of vitamins, minerals, Protein, carbohydrates, fat

Nutrient Unit of Measure Daily Values
Total Fat grams (g) 65
  Saturated fatty acids grams (g) 20
Cholesterol milligrams (mg) 300
Sodium milligrams (mg) 2400
Potassium milligrams (mg) 3500
Total carbohydrate grams (g) 300
  Fiber grams (g) 25
Protein grams (g) 50
Nutrient Unit of Measure Daily Values
Vitamin A International Unit (IU) 5000
Vitamin C milligrams (mg) 60
Calcium milligrams (mg) 1000
Iron milligrams (mg) 18
Vitamin D International Unit (IU) 400
Vitamin E International Unit (IU) 30
Vitamin K micrograms (µg) 80
Thiamin milligrams (mg) 1.5
Riboflavin milligrams (mg) 1.7
Niacin milligrams (mg) 20
Vitamin B6 milligrams (mg) 2.0
Folate micrograms (µg) 400
Vitamin B12 micrograms (µg) 6.0
Biotin micrograms (µg) 300
Pantothenic acid milligrams (mg) 10
Phosphorus milligrams (mg) 1000
Iodine micrograms (µg) 150
Magnesium milligrams (mg) 400
Zinc milligrams (mg) 15
Selenium micrograms (µg) 70
Copper milligrams (mg) 2.0
Manganese milligrams (mg) 2.0
Chromium micrograms (µg) 120
Molybdenum micrograms (µg) 75
Chloride milligrams (mg) 3400