Healthy Eating Tips: High Blood Pressure
* Lose weight if needed. Even a small weight lossess can make a difference.
* Restrict sodium intake to 2000mg or less per day
* Avoid alcohol
* Increase your intake of potassium by eating some of these potassium rich vegetables and fruit every day: cantaloupe, broccoli, oranges, bananas, carrots and squash
* Get 2 to 4 servings of milk products daily for calcium, and eat fish rich in omega 3 fat tow or more times a week. The links between lower blood pressure and dietary calcium and omega 3 fat aren’t fully understood yet, but preliminary findings identify these nutrients as potentially useful
Healthy Eating Tips: Reducing Salt and Sodium
* Reduce salt to prepare foods. Use herbs and spices to flavor foods without a lot of salt. One teaspoonful of salt contains approximately 2400 mg sodium
* Use a few commercially prepared foods as possible. Approximately 75% of the salt we eat comes from these foods. Foods generally high in salt include cheese, particularly processed cheese, luncheon and deli meats, canned soups and vegatables, bouillon, crackers, cookies, packaged casserole mixes, snack foods, frozen foods and fast foods
* When possible, choose packaged foods such as crackers that contain less sodium. Remember, though, that claims such as "50% less sodium" don’t mean low sodium. Check the label since these products can still be high in sodium
* Restrict sodium intake to 2000mg or less per day
* Avoid alcohol
* Increase your intake of potassium by eating some of these potassium rich vegetables and fruit every day: cantaloupe, broccoli, oranges, bananas, carrots and squash
* Get 2 to 4 servings of milk products daily for calcium, and eat fish rich in omega 3 fat tow or more times a week. The links between lower blood pressure and dietary calcium and omega 3 fat aren’t fully understood yet, but preliminary findings identify these nutrients as potentially useful
Healthy Eating Tips: Reducing Salt and Sodium
* Reduce salt to prepare foods. Use herbs and spices to flavor foods without a lot of salt. One teaspoonful of salt contains approximately 2400 mg sodium
* Use a few commercially prepared foods as possible. Approximately 75% of the salt we eat comes from these foods. Foods generally high in salt include cheese, particularly processed cheese, luncheon and deli meats, canned soups and vegatables, bouillon, crackers, cookies, packaged casserole mixes, snack foods, frozen foods and fast foods
* When possible, choose packaged foods such as crackers that contain less sodium. Remember, though, that claims such as "50% less sodium" don’t mean low sodium. Check the label since these products can still be high in sodium
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