Diet for Hypertension
This diet is low in salt/sodium (3-5 g) and low in saturated fats and trans fats. It focuses on fruits, vegetables and fiber.
Tips To Help Reduce Your Blood Pressure
Decrease the amount of total salt (sodium or Na+) in your diet.
Eat high fiber foods such as whole and multigrain breads, cereals, pasta and brown rice; soluble fibers such as oat bran, psyllium and barley are great.
Include a high fiber starch at every meal.
Eat lower glycemic index foods. These foods will help you lose weight, lower your “bad” cholesterol (LDL) and increase your “good” cholesterol (HDL).
Internet sites: do a search for “glycemic index” or visit www.diabetes.ca.
Eat an abundance of fruits and vegetables; 2 vegetables at lunch and 2 vegetables at supper; eat 2-3 fruits everyday; eat fruit as a nutritious snack. Eating whole fruits is always better than juices.
Include fish, chicken, leaner meats, low-fat cheese and dairy, and alternate protein choices (beans, peas, lentils, nuts, eggs, tofu) along with milk or yogurt as part of your meal.
Make lower fat choices (such as skim milk or 1% milk, leaner cuts of meat and cheeses); use unsaturated fats such as olive/canola oils and non-hydrogenated margarine. Try not to fry your foods.