Foods that are low in saturated fat, cholesterol, and total fat and that emphasize fruits, vegetables, and fat-free or low-fat milk and milk products are good for high blood pressure. The DASH diet (Dietary Approaches to Stop Hypertension) has been shown in research to be effective for lowering blood pressure. Reducing your sodium intake (the DASH diet recommends between 1500 and 2300mg of sodium/day) and following the DASH diet plan or the Heart Healthy plan found in the dotFIT program will assist in lowering your blood pressure. Potassium containing foods are important in offsetting the negative effects of sodium on blood pressure. Foods that are low in sodium and high in potassium are below.
Examples of foods low in sodium
• All unprocessed meats, fish, and poultry
• Cheeses: cream, Monterey, Mozzarella, Ricotta, low salt types
• Pasta: macaroni, noodles, spaghetti, rice
• Eggs
Examples of foods high in potassium
• Broccoli, carrots, collards, green beans, green, peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes