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Treating high blood pressure using food 10 Tips for Blood Pressure Patient Medicines that reduce blood pressure can be effective. However, they aren't always able to address the root of the issue. Even if they're safe they are, they may cause unwanted or undesirable side effects. A healthy diet is a great first line of defense against hypertension. It's an ideal first treatment in the event that blood pressure rises into unhealthy levels, and it is an ideal companion to medicines. However, translating the dietary strategies used through clinical research into appropriate diets suitable for everyday life hasn't been an easy task. Here's evidence-based guidance on blood pressure and diet, including a shopping checklist (see the list below):  Consume more seafood, nuts, as well as beans (beans).  Choose fruits and vegetables instead of salty or sugary desserts and snacks.  Select pastas, breads and other carbohydrates-rich foods that are made of whole grains, not hig
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high blood pressure

Treating high blood pressure using food



10 Tips for Blood Pressure Patient

Medicines that reduce blood pressure can be effective. However, they aren't always able to address the root of the issue. Even if they're safe they are, they may cause unwanted or undesirable side effects. A healthy diet is a great first line of defense against hypertension. It's an ideal first treatment in the event that blood pressure rises into unhealthy levels, and it is an ideal companion to medicines. However, translating the dietary strategies used through clinical research into appropriate diets suitable for everyday life hasn't been an easy task. Here's evidence-based guidance on blood pressure and diet, including a shopping checklist (see the list below): 

  • Consume more seafood, nuts, as well as beans (beans). 
  • Choose fruits and vegetables instead of salty or sugary desserts and snacks. 
  • Select pastas, breads and other carbohydrates-rich foods that are made of whole grains, not highly refined white flour. 
  • Consume fruit instead of drinking juices of fruit. 
  • Use unsaturated fats such canola, olive, soybean or corn oils, as well as peanut or safflower oils in place of coconut oil, butter or palm kernel oil.
  • Use frozen or fresh foods instead of canned or processed food items. 
  • If you can, choose foods that are low in sodium Use spices, herbs vinegar, or other flavorings with low sodium instead of salt. Reduce your intake of calories in case you are trying to shed weight. If you need assistance take note of everything you eat each day over the course of a week. Get this information checked by an dietitian.

Weekly shopping list

As an aid for healthier eating, here’s a sample weekly shopping list.

Type of food

Servings per week

Amount to buy for a week

Leafy salad greens (lettuce, spinach, etc.)

4

1–2 heads or bags

Other greens (kale, chard, etc.)

4

1–2 bunches

Broccoli, cabbage, cauliflower

3

1–2 heads

Tomatoes, carrots, peppers, avocados, eggplant, and other colorful vegetables

15

8–12 items

Celery, green beans, peas

3

1/2 pound

Fresh fruit (apples, pears, grapes, bananas, peaches, oranges, etc.)

20

15–20 items

Dried fruit (raisins, prunes, dates, etc.)

8

1/2 pound

Tomato sauce, paste, juice

4

2 jars or cans

Fruit juice

4

1 quart

Fish, shellfish

2

1 pound

Chicken, turkey

2

1 pound

Red meat (limit cold cuts, sausage, other processed meats)

1

1/4 pound

Eggs

3

3 large

Dried beans

3

1 pound

Breakfast cereal (preferably whole grain)

2

1 1/2–2 cups

Pasta, rice, grains

3

1/2 to 1 cup (dry)

Low-fat or skim milk

10

1/2 gallon

Yogurt

3

3 cups

Cheese

4

1/4 pound

Nuts

10

1/2 pound

Olives

2

1/4 to 1/2 pound

Baked goods (whole-grain bread, rolls, waffles, etc.)

20

1 1/2 pounds

Popcorn, pretzels, chips

3

4 1/2 ounces

Chocolate

1

7 ounces

Cooking oils

12

3/4 cup

Table fat (olive oil, oil-based spread)

16

1/3 cup

Salad dressings and mayonnaise

21

1/2 cup

Sugars

24

1/2 cup

Desserts

1

1/2 cup

Salt

7

2 1/3 tsp

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