| It is a well-known fact that heart diseases and | | | | • Protein: Eat meats that are lower in fat, such |
| excess body weight are related. Obesity, heavy | | | | as chicken, turkey, tuna, or low-fat luncheon |
| alcohol consumption and lack of activity are the | | | | meats. Make salads with a low fat meat or |
| main factors causing high blood pressure. Too | | | | vegetables and light salad dressing. |
| much body fat leads to an increased risk of | | | | • Grains: Always try eating a whole wheat |
| health problems through clogging the blood vessels | | | | version of your favorite bread, be it a loaf, a |
| with cholesterol. That is why the successful | | | | bagel or a roll. |
| treatment of high blood pressure starts with | | | | • Vegetables: Eat tomatoes, peppers, baby |
| following a diet specifically aimed at reducing high | | | | carrots and other colorful vegetables as many as |
| blood pressure. | | | | you like. The brighter the vegetable, the more |
| If you already have high blood pressure, you | | | | antioxidant vitamin A it contains. |
| cannot reverse it to low permanently. Instead, | | | | • Fruits: Fruits should be eaten fresh. Fruit has |
| you can control your high blood pressure by | | | | fiber and healthy calories, and you will want to eat |
| taking a prescribed medication and amending your | | | | less during the day. Juice has fructose which fills |
| diet. Research has shown that a high blood | | | | up with energy. That's why juice should become a |
| pressure diet can effectively prevent blood | | | | part of a healthy breakfast along with a cereal. |
| pressure from rising above normal. | | | | • Dairy: Try low-fat or non-fat milk, non-fat |
| Today, most of our meals still contain more fat | | | | chocolate milk, and low-fat cheese. Basically, any |
| than the government recommends, and most of | | | | type of cottage cheese or yogurt goes well with |
| the vending machines and fast-food options do | | | | fruit. |
| not meet the nutritional standards set by the U.S. | | | | If you want to avoid facing complicated and often |
| government. With fast-food snacks available at | | | | life-threatening consequences of high blood |
| every corner, it's often hard to switch to a | | | | pressure, you may want to ensure that you and |
| healthy diet. | | | | your family eat healthy meals that don't pack on |
| High blood pressure diets are designed to | | | | the pounds and rise your cholesterol. |
| decrease sodium, increase potassium, and lessen | | | | Emphasizing healthy food choices can help you |
| calories. This way you will maintain a reasonable | | | | enjoy your meals without excessive fat, sugar, |
| weight. This diet consists of foods that are | | | | and calories. Healthy food choices can be a |
| delicious and low in fat such as whole grains, fruits, | | | | carry-over from healthy menu and meal planning |
| vegetables, low-fat dairy products and lean | | | | at home while managing your high blood pressure |
| proteins. | | | | with diet. |
| Here are some simple tips to help you follow your | | | | Switching to a diet without excessive fat and salt |
| high blood pressure diet guidelines: | | | | and staying fit will help you loose weight and can |
| 1. Make sure you eat a healthy breakfast. Eating | | | | help prevent or at least delay heart-related |
| in the morning will increase your energy and will | | | | problems. Along with monitoring and medication |
| help you avoid snacks before lunch. A quick | | | | treatment, a high blood pressure diet can help |
| breakfast can be as easy as a bowl of cereal, a | | | | control your blood pressure and reduce your risk |
| slice of whole-wheat toast, cereal bar or fresh | | | | of stroke, kidney and heart failure and heart |
| fruit. | | | | attack. |
| 2. When following your high blood pressure diet, | | | | See your doctor before making any diet or |
| your daily food intake must include foods from | | | | lifestyle changes. |
| five food groups: | | | | |