Add a serving of vegetables each lunch and dinner.
Add a serving of fruit to your meals or have it as a snack. You can eat canned and dried fruits, which are very easy to use.
Use only half your usual serving of butter and salad dressing.
Limit meat to 0.4 lbs. (180 g) a day. Try out vegetarian of vegan cuisine. Add more vegetables and dried beans to your diet.
Replace your typical snacks (chips, chocolate bars, etc.) with unsalted pretzels or nuts, raisins, low-fat yogurts, frozen yogurts, unsalted plain popcorn, and raw vegetables.
Pay attention to food labels – many foods contain a surprising amount of salt, sugar and sodium.
Our team of medical experts has created and reviewed this article to ensure that you receive the most accurate information available, in accordance with the latest research.
Sources:
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2. National High Blood Pressure Education Program. The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. Bethesda, MD: National Heart, Lung, and Blood Institute; 2003.
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4. Appel LJ, Moore TJ, Obarzanek E, Vollmer WM, Svetkey LP, Sacks FM, et al. A clinical trial of the effects of dietary patterns on blood pressure. DASH collaborative research group. N Engl J Med. (1997) 336:1117–24. 10.1056/NEJM199704173361601.
5. Sally Chiu, Nathalie Bergeron, Paul T Williams et al. Comparison of the DASH (Dietary Approaches to Stop Hypertension) diet and a higher-fat DASH diet on blood pressure and lipids and lipoproteins: a randomized controlled trial. Am J Clin Nutr. 2016 Feb; 103(2): 341–347. doi: 10.3945/ajcn.115.123281.
