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What to eat to keep hypertension under control

The following foods that lower blood pressure levels to healthy readings.

 

High blood pressure diet foods which can be eaten frequently:

 

•Lean cuts of meat.

•Chicken and turkey (as long as the skin is removed).

•Fresh or frozen fish.

•Skimmed milk. (Semi-skimmed milk is fine in small quantities such as adding it to tea.)

•Loaf breads, dinner rolls, English muffins, bagels and pita bread.

•Cereals, as long as they are 'low sodium' varieties.

•Plain rice and noodles.

•Fresh or frozen vegetables and canned vegetable which have not had salt added.

•Fruit.

•Soups which are low in sodium.

•Margarine and vegetable oils.

•Spices, herbs and flavorings such as parsley, oregano, onion powder, garlic powder, vinegar and fruit juices.

All of the above items represent an excellent choice of food to reduce high blood pressure.

 

High blood pressure diet foods which should be avoided or eaten in very limited quantities:

 

•Smoked or cured meats such as bacon, hot dogs, bologna, corned beef, ham, luncheon meats and sausage.

•Canned fish such as salmon, tuna, sardines and mackerel. If you do eat fish canned in brine or salted water you should rinse it thoroughly before eating.

•Buttermilk (high in sodium).

•Cheese and cheese spreads.

•Salty snacks such as potato chips, pretzels, nuts and pork rinds (scratchings).

•Quick cooking rice, instant noodles and prepared quick meals such as frozen diners, pot pies and pizza. If these are eaten then you should check the nutrition information on the label and choose varieties which are low in sodium.

•Regular canned vegetables. If you do eat vegetables canned in brine or salted water you should rinse them thoroughly before eating.

•Pickled foods such as relish, pickles, olives, sauerkraut and herrings.

•Regular canned soups and instant soups.

•Ketchup, soy sauce, steak sauce, barbecue sauce, garlic salt, onion salt, bouillon cubes, meat tenderizer and monosodium glutamate. (SOURCE: The Blood Pressure Center)

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