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

  • 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.