Managing high blood pressure (hypertension)
The Dietary Approaches to Stop Hypertension (DASH) eating plan can help you lower your blood pressure. Follow these guideline:
- Eat vegetables, fruits, and whole grains
- Include dairy products, fish, poultry, beans, nuts, and vegetable oils
Limit foods that are high in saturated fat, such as fatty meats, and tropical oils such as coconut, palm kernel, and palm oils
- Use oils like olive or canola instead of butter, lard, or palm oils.
- Limit sugar-sweetened beverages and sweets
- Look for the Heart Check symbol on packaged foods and beverages. It means this item meets heart healthy guidelines!
Seasoning tips:
- Aromatic vegetables (examples: onions, peppers, garlic)
- Flavor with fruit (examples: citrus juice and fruit zest)
- Herbs (examples: rosemary, parsley, cilantro)
- Spices (examples: black pepper, cinnamon, cumin, ginger, nutmeg)
- Plan ahead: Measure out 1/8 teaspoon salt as your daily "seasoning limit" at the table