Hypertension and Nutrition
Blood pressure is the force of blood pushing against blood vessel walls. The heart pumps blood into the arteries (blood vessels) which carry the blood throughout the body.
High blood pressure, also called hypertension, means the pressure in your arteries is above the normal range.
What you should eat more of
- Skim or 1% milk, yogurt, Greek yogurt (calcium-rich foods can lower blood pressure).
- Lean meat.
- Skinless turkey and chicken.
- Low-salt, ready-to-eat cereals.
- Cooked hot cereal (not instant).
- Low-fat and low-salt cheeses.
- Fruits (fresh, frozen, or canned without added salt).
- Vegetables (fresh, frozen or canned, no added salt).Richly colored green, orange, and red items are high in potassium and minerals that help lower blood pressure.
- The goal is 5-9 servings of fruits and vegetables per day.
- Plain rice, pasta, and potatoes.
- Breads (English muffins, bagels, rolls, and tortillas).
- Lower salt “prepared” convenience food.
Unsalted seeds (pumpkin, squash, sunflower) and unsalted nuts are mineral-rich foods that lower blood pressure.
What you should eat less of
- Butter and margarine.
- Regular salad dressings.
- Fatty meats.
- Whole milk dairy products.
- Fried foods.
- Salted snacks.
- Canned soups.
- Fast foods.
- Deli meats.