by Debbie Kendle Lawson

Created on: September 28, 2010   Last Updated: September 29, 2010

Eat your way to a lower blood pressure. 

The main ingredients to lower blood pressure are vegetables, fruits, and grains.  Most likely, the servings of  vegetables, fruits, and grains listed here - are more than you usually eat per day.  You can increase the vegetables, fruits, and grains in your diet 1 serving at a time.  By eating more veggies, fruits, and grains, you will eat less of the food items that are not good for you. 

Eat 8 to 10 servings of fruits and vegetables each day. 

Eat 7 to 8 servings of grains each day, especially whole grains.

Eat 2 to 3 servings of foods each day, that are high in calcium, such as low fat, dairy products.

Have only a low to moderate amount of fat in your diet. 

Cut down on eating processed foods. 

Don't eat foods that have a high amount of sodium (salt). 

Hold off on adding salt to your food.  Food already contains salt.

When eating bread, wheat bread is a healthier choice over white bread. 

When you want a snack, eat fresh or canned fruit.   Bananas are high in potassium, which can lower your blood pressure, and is healthy for your heart. 

Whole grain pastas, breads, and cereals are good for your heart.

You can increase the amount of vegetables and grains in your diet, by making them the main course.  Eating meatless meals more often can help you to accomplish this.  Beans, rice, pasta, vegetable lasagna, or vegetable stir-fry foods are a good addition to help you to lower your blood pressure.

It is also a good idea to always trim the fat from your meat before cooking. 

You can also reduce the amount of fat in your diet - by replacing fatty foods with less fatty foods. 

Drink and eat low fat or non-fat milk, cheese, yogurt, and sour cream.

Use only half of the margarine or butter that you now use.  Read the ingredients and percentages on the food labels.  Choose only foods that are low in fats and cholesterol.  You can also use spray margarine. 

For protein in your diet, eat cooked dry beans often. 

Talk with your doctor first - before changing your diet.  With some medical conditions, special considerations need to be taken.

When you eat meat, choose fish, poultry, and lean meat. 

Bake, grill, broil, or roast meat, instead of frying the meat for your meal. 

Cook ground meat, and then, rinse it under hot water before adding it into your recipe. 

Many sauces and dressings are high in fat.  It is better for you to season your food with herbs and spices. 

Limit your alcohol intake to no more than 1 12-ounce beer or 8 ounces of wine.  

Remember, you do not need any special foods or complicated meal plans to lower your blood pressure.  Eating a diet that is rich in vegetables, fruits, and whole grains can lower your blood pressure. 

Source:  Council on Aging of Southwestern Ohio

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