15 Foods to Avoid If You Have High Blood Pressure

What are some of the foods I should eat?

  • Skim or 1% milk, yogurt, Greek yogurt (calcium-rich foods can lower blood pressure).
  • Lean meat.
  • Skinless turkey and chicken.
  • Low-salt, ready-to-eat cereals.
  • Cooked hot cereal (not instant).
  • Low-fat and low-salt cheeses.
  • Fruits (fresh, frozen, or canned without added salt).
  • Vegetables (fresh, frozen or canned, no added salt).
    • Richly colored green, orange, and red items are high in potassium and minerals that help lower blood pressure.
    • The goal is 5-9 servings of fruits and vegetables per day.
  • Plain rice, pasta, and potatoes.
  • Breads (English muffins, bagels, rolls, and tortillas).
  • Lower salt “prepared” convenience food.

Unsalted seeds (pumpkin, squash, sunflower) and unsalted nuts are mineral-rich foods that lower blood pressure.

What foods should I eat less of?

  • Butter and margarine.
  • Regular salad dressings.
  • Fatty meats.
  • Whole milk dairy products.
  • Fried foods.
  • Salted snacks.
  • Canned soups.
  • Fast foods.
  • Deli meats.
https://my.clevelandclinic.org/health/articles/4249-hypertension-and-nutrition

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