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Gastro | Patient
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High Blood Pressure
Research has shown that what you eat affects the development
of high blood pressure. A healthy eating plan can both reduce
the risk of developing high blood pressure and lower an
already-elevated blood pressure.
A key ingredient of healthy eating is choosing foods lower
in salt (sodium chloride) and other forms of sodium. A recent
study showed just how important lowering sodium is in keeping
blood pressure at a healthy level.
Tips to Reduce Salt and Sodium
 | Buy fresh, plain frozen, or canned "with no salt
added" vegetables.
| Use fresh poultry, fish, and lean meat, rather than
canned or processed types.
| Use herbs, spices, and salt-free seasoning blends in
cooking and at the table.
| Cook rice, pasta, and hot cereals without salt. Cut back
on instant or flavored rice, pasta, and cereal mixes,
which usually have added salt.
| Choose "convenience" foods that are lower in
sodium. Cut back on frozen dinners, mixed dishes such as
pizza, packaged mixes, canned soups or broths, and salad
dressings--these often have a lot of sodium.
| Rinse canned foods, such as tuna, to remove some sodium.
| When available, buy low- or reduced-sodium, or
no-salt-added versions of foods.
| Choose ready-to-eat breakfast cereals that are lower in
sodium. |
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The DASH plan shown below is based on 2,000 calories a day.
The number of daily servings in a food group may vary
from those listed depending on your caloric needs. (See Box
18 for more.)
- Grains & grain products: 7-8 servings daily
Serving sizes:
- 1 slice bread
- 1 cup ready-to-eat cereal*
- 1/2 cup cooked rice, pasta, or cereal
- Vegetables: 4-5 servings daily
Serving sizes:
- 1 cup raw leafy vegetable
- 1/2 cup cooked vegetable
- 6 ounces vegetable juice
- Fruits: 4-5 servings daily
Serving sizes:
- 1 medium fruit
- 1/4 cup dried fruit
- 1/2 cup fresh, frozen, or canned fruit
- 6 ounces fruit juice
- Lowfat or fat free dairy foods: 2-3 servings
daily
Serving sizes:
- 8 ounces milk
- 1 cup yogurt
- 1 1/2 ounces cheese
- Lean meats, poultry, and fish: 2 or fewer
servings daily
Serving sizes:
- 3 ounces cooked lean meats, skinless poultry, or fish
- Nuts, seeds, and dry beans: 4-5 servings per week
Serving sizes:
- 1/3 cup or 1 1/2 ounces nuts
- 1 tablespoon or 1/2 ounce seeds
- 1/2 cup cooked dry beans
- Fats & oils**: 2-3 servings per
day
Serving sizes:
- 1 teaspoon soft margarine
- 1 tablespoon lowfat mayonnaise
- 2 tablespoons light salad dressing
- 1 teaspoon vegetable oil
- Sweets: 5 servings per week
Serving sizes:
- 1 tablespoon sugar
- 1 tablespoon jelly or jam
- 1/2 ounce jelly beans
- 8 ounces lemonade
*Serving sizes vary between 1/2-1 1/4 cups.
Check the product´s nutrition label.
**Fat content changes serving counts for fats and
oils: For example, 1 tablespoon of regular salad dressing
equals 1 serving; 1 tablespoon of a lowfat dressing equals 1/2
serving; 1 tablespoon of a fat free dressing equals 0
servings.
| Food Group |
Servings/day
at 1,600 calories/day |
Servings/day
at 3,100 calories/day |
| Grains & grain products |
6 |
12-13 |
| Vegetables |
3-4 |
6 |
| Fruits |
4 |
6 |
| Lowfat or fat free dairy foods |
2-3 |
3-4 |
| Meats, poultry, and fish |
1-2 |
2-3 |
| Nuts, seeds, and dry beans |
3/week |
1 |
| Fat & oils |
2 |
4 |
| Sweets |
0 |
2 |
This material does not cover
all information and is not intended as a substitute for
professional care. Please consult with your physician on any
matters regarding your health.
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