Eat Right to Help Lower Your High Blood Pressure
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National Institutes of Health
National Heart, Lung, and Blood Institute
National High Blood Pressure Education Program
NHLBI Obesity Education Initiative
The National High Blood Pressure Education Program and the NHLBI Obesity
Education Initiative are coordinated by the National Heart, Lung, and
Blood Institute, National Institutes of Health.
What is High Blood Pressure?
My doctor told me I have high blood pressure.
What is high blood pressure?
It means that my heart has to pump harder than it should to get blood to
all the parts of my body. This raises my chances for a stroke, and
heart and kidney problems.
Does that mean you could have a stroke, heart attack or kidney failure?
Yes. But if I lower my pressure, I will lower my chances. You should
ask about your blood pressure too.
That is a good idea. I will go and get my pressure checked.
You Can Lower Your Blood Pressure
If it is high, can you really lower it?
Yes. That is the good news. The doctor told me to:
* lose weight, since I weigh too much.
* be more active.
* eat fewer foods high in salt and sodium.
* cut back on alcohol.
The doctor told me what foods to eat and gave me a booklet. This will
remind me what to do - to eat some foods more often and others less
often.
I feel better knowing that you can lower your blood pressure.
Lose Weight
First I need to lose weight. Here is what I need to do:
* eat less fat and calories. This is a good first step.
* cut back on foods high in sugar like soda and candy.
* eat smaller amounts of foods at meals.
* eat fewer snacks during the day.
My blood pressure will probably go down when I lose weight.
Foods High in Fat
Fats and oils (like butter, margarine, vegetable oils, lard, fat back,
salt pork, meat drippings, gravy)
Fatty meats (like hot dogs, bacon, bologna, salami, corned beef, regular
ground beef, ribs, sausage)
Whole milk, 2% milk, cream, ice cream
Most cheeses (like cream cheese, cheddar, American)
Many snack foods (like chips and nuts)
Fried foods (like fried chicken and french fries)
Most cakes, pies, and pastries
Many cookies
Most fast foods
Be More Active
Next, I need to be more active. Being more active also will help me to
lose weight and help my blood pressure go down.
To Be More Active Everyday
Take a walk
Use the stairs
Get off the bus one or two stops early
Park farther away from the store
Go for a bike ride
Work in the garden
Go dancing
These are things that would make me feel better too.
For sure. Doing them with a friend will help me to do them. We can
start today. How about taking a walk with me after dinner.
Fix Foods The Low-Sodium Way
I need to cut down on salt and salty foods. Eating less salt and sodium
also can help my blood pressure go down.
I know about salt. But what is sodium? I see it on labels all the
time.
Sodium is a part of salt. It also is a part of mixtures used to flavor
and preserve foods.
How can we fix good tasting foods with less salt and sodium?
Listen to these tips:
* Try to cook from scratch. Start with foods low in salt and sodium.
* Use herbs, spices, and fruit juices to season food.
* Do not add salt to your food when cooking or at the table.
* Rinse canned foods like tuna and canned vegetables to remove salty
juices.
Shake On The Herbs And Spices
basil
bay leaf
chili powder
cinnamon
cumin
curry powder
dry mustard
garlic powder, not garlic salt
onion powder, not onion salt
oregano
paprika
parsley
pepper, black and red
poultry seasoning
thyme
no-salt spice blends (try the recipe for Hot 'N Spicy Seasoning)
Some of these herbs and spices sound good. Tonight, I will bake the
chicken with some lemon juice and oregano. And in the rice, I will add
lots of parsley instead of salt for flavor. Adding herbs will help us to
cut back on sodium. And, the food will still be tasty so we won't miss
the salt.
Fixing foods this way seems easy enough. I bet we can have some pretty
good meals.
This recipe for Hot 'N Spicy Seasoning also sounds good. Maybe I will
try it next week.
Hot 'N' Spicy Seasoning
1/4 cup paprika
2 tablespoons oregano
2 teaspoons chili powder
1 teaspoon garlic powder
1 teaspoon black pepper
1/2 teaspoon red pepper
1/2 teaspoon dry mustard
Mix all of the above in a bowl.
Store in airtight container.
Tastes good on meat, poultry, or fish. Instead of salt, sprinkle some
on the food and then cook it as you usually do. Or, mix some with plain
bread crumbs and then coat the meat with the crumbs. If you like it
very spicy, use more.
We could start packing our lunches and snacks for work. It is cheaper
than buying lunch and this way we get what is good for us. A lot of
food you eat out is high in fat, calories, and sodium.
Snack On...
Bagels, raisin toast, or English muffins with jelly and a little
margarine
Air-popped popcorn with no salt or butter
unsalted pretzels and crackers
Low-fat cookies (animal crackers, fig bars, gingersnaps)
Fruits, vegetables
Fruit juices and drinks
Nonfat frozen yogurt, sherbet, popsicles
Hard candy, jelly beans
Instead Of...
Salted popcorn with butter
Salted pretzels and crackers
Salted chips
French fries
Pork rinds
What about breakfast? I know sausage, bacon, and biscuits are high in
sodium and fat.
We can have some cereals, toast, and fruits for breakfast. They are
quick to fix and easy to clean up. We could even have leftovers from
dinner for breakfast.
I like those ideas. We should think about how to put this together.
Menu Ideas
Breakfast
Shredded wheat with banana
Skim or 1% milk
Toast with a little margarine
Coffee with skim or 1% milk
Lunch
Lean roast beef sandwich on whole wheat bread with lettuce and tomato
(easy on the mayonnaise)
Fig bar cookies
Apple
Skim or 1% milk
Snack
Orange
Dinner
Spaghetti with turkey meat sauce
Steamed green beans with oregano
Green salad with cucumber, tomato, carrots, and a small amount of oil
and vinegar dressing
Skim or 1% milk
Nonfat frozen yogurt
Snack
English muffin with jelly and a little margarine
Recipe
Spaghetti with Turkey Meat Sauce
1 teaspoon olive oil
1 pound ground turkey
1 can (28 ounce) tomatoes, cut up
1 cup chopped green pepper
1 cup chopped onion
2 cloves garlic, minced
1 teaspoon oregano
1 teaspoon pepper
1 pound spaghetti
Heat oil in a large skillet. Add turkey; cook for 5 minutes, stir a few
times. Drain fat.
Stir in tomatoes with their juice, green pepper, onion, garlic, oregano,
and pepper. Boil; turn down heat. Put lid on pan and let cook on low
heat for 15 minutes. Stir a few times.
Take off cover; cook on low heat for 15 minutes more.
In another pot, cook spaghetti in boiling water for 15 minutes. Do not
add salt. Drain well. Serve sauce over spaghetti.
These meals sound like something I would like to eat.
They do sound pretty good.
Buy Foods Low in Sodium
Most of the foods in these meals are easy to find in the store. But, we
will need to change some of the foods we buy.
How do you know if foods are high in sodium?
Sometimes you can taste it. And sometimes you cannot. Your food will
have more sodium if you add salt to it. Also, foods that you buy
already made can be higher in sodium, like some TV dinners.
I know foods like lunch meats and cheese are salty because I get thirsty
after I eat them. They are also high in fat.
When I shop, I always try to buy the food that has the least amount of
sodium. I look on the label for the words sodium or salt. The food may
be high in sodium if these words are listed first or a couple of times.
Ingredients: wheat flour, salt, sodium sulfate, malt
Also, the amount of sodium is listed on the label.
Nutrition Information
Serving size......................
calories..........................
fat...............................
sodium............................50 mg
Foods marked no salt added, low sodium or reduced sodium are good to
buy.
Buy More Often...
Chicken and turkey (take off skin)
Fish
Lean cuts of meat
Skim or 1% milk, evaporated skim milk
Cheeses lower in fat and sodium (like low-fat cheddar, part- skim
mozzarella)
Low-fat or nonfat yogurt
Margarine, vegetable oils, vinegar
Fresh, frozen, or canned fruit
Fresh, frozen, or no salt added canned vegetables
Plain rice and pasta
English muffins, bagels, loaf breads, tortillas, pita
Cold (ready-to-eat) cereal and cereals cooked on the stove
Spices and herbs
Buy less often...
Fatty cuts of meat
Smoked foods
Lunch meats, bacon, and sausage
Buttermilk
Most cheese spreads and cheeses
Most salad dressings
Fat back, salt pork
Toppings and sauces (like ketchup, mustard, butter, gravy, and
barbecue, soy, and cheese sauces)
Regular canned soups, instant soups
Regular canned vegetables
Instant hot cereals
Pickles and olives
Salty crackers and salty snack foods
Garlic salt, celery salt, and onion salts
Cut Back On Alcohol
The doctor also said I need to cut back on alcohol.
How much do you need to cut back?
The most I can have is 1 or sometimes 2 drinks a day. A small glass of
wine, one can of beer, or a shot of liquor counts as one drink. I
really do not mind. Lowering my blood pressure is more important than
having a beer.
You May Need Medicine
What if your blood pressure does not go down?
The doctor said I will have to take medicine everyday to help lower my
pressure. The medicine will work better if I lose weight, eat right,
and be more active.
I heard that the medicine can make you feel sleepy.
If the medicine bothers me, the doctor can either change it or change
the amount.
Will the medicine cost a lot?
There are many kinds. I can ask the doctor to give me one that works
for me and costs the least.
Speak Up and Ask
When the doctor gives any medicine for high blood pressure, ask about:
* when to take it.
* what to eat or drink with it.
* what other medicine is OK to take at the same time.
Expect Your Blood Pressure To Be Lower
It seems like you have a really big role in lowering your blood
pressure. You can eat foods lower in sodium, lose weight, be more
active, cut back on alcohol, and take your medicine.
And my doctor can help me too. I will have my blood pressure checked
again in a few weeks to see how I am doing. I may have to make more
changes if it is not low enough. I think I am well on my way to
lowering my blood pressure.
Get More Help
Ask your doctor, dietitian, or nurse for more help in choosing foods and
fixing meals.
You can also get more information from:
National High Blood Pressure Education Program
P.O. Box 30105
Bethesda, MD 20824-0105
My Blood Pressure
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Foods To Choose When You Shop
Fruits and Vegetables
Fresh, frozen, canned, or dried fruits (like oranges, apples, bananas,
grapes, berries, prunes, peaches, melon, fruit cocktail)
Fresh, frozen or no salt added canned vegetables (like green beans,
carrots, greens, zucchini, cabbage, tomatoes, broccoli, squash)
Fresh, frozen or canned fruit juices
Breads, Cereals, Pasta, Rice, Dry Peas and Beans
Sliced breads (like wheat, rye, or white)
Sandwich buns, dinner rolls, pita breads, English muffins, bagels
Taco shells, plain tortillas
Unsalted low-fat crackers (like graham crackers)
Cooked hot cereals (not instant)
Rice
Pasta (like plain noodles, spaghetti, macaroni)
Dry peas and beans (like split peas, black-eyed peas, chick peas, kidney
beans, navy beans, lentils, soybeans)
Herbs and Spices
Choose one from the list above. Write it on the line to remind you to
pick it up.
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Foods To Choose When You Shop
Tear off this list and take it along when you shop. Choose these foods
more often.
Meat, Poultry, Fish, and Shellfish
Chicken or turkey
Fish
Lean cuts of meat
Beef: round, sirloin, chuck arm, loin
Pork: leg, shoulder, tenderloin
Lean ham and extra lean ground beef
Dairy Products
Skim or 1% milk
Low-fat or nonfat yogurt
Cheeses lower in fat and sodium
Fats and Oils
(Use only small amounts)
Margarine (liquid, tub, stick, or diet)
Oils (like canola, corn, safflower, olive, peanut, or sesame oil)
Sweets and Snacks
(Don't choose these too often, if you are watching your weight. Some may
be high in calories)
Popsicles, frozen yogurt, sherbet
Angel food cake
Fig bar cookies, gingersnaps, animal crackers, vanilla wafers, jelly
beans, hard candy
Plain popcorn, unsalted pretzels
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enacted by Congress since 1964, no person in the United States shall, on
the grounds of race, color, national origin, handicap, or age, be
excluded from participation in, be denied the benefits of, or be
subjected to discrimination under any program or activity (or, on the
basis of sex, with respect to any education program or activity)
receiving Federal financial assistance. In addition, Executive Order
11141 prohibits discrimination on the basis of age by contractors, and
subcontractors in the performance of Federal contracts, and Executive
Order 11246 states that no federally funded contractor may discriminate
against any employee or applicant for employment because of race, color,
religion, sex, or national origin. Therefore, the National Heart, Lung,
and Blood Institute must be operated in compliance with these laws and
Executive Orders.
For sale by the U.S. Government Printing Office
Superintendent of Documents
Mail Stop: SSOP, Washington, DC 20402-9328
ISBN 0-16-038127-4
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
Public Health Service
National Institutes of Health
NIH Publication No. 92-3289
November 1992
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