Skip to content

    Hypertension/High Blood Pressure Health Center

    Font Size
    A
    A
    A

    High Blood Pressure: Nutrition Tips - Topic Overview

    Cut down on fats continued...

    Although you need some fat in your diet, limit how much saturated fat you eat. These fats are mostly in animal foods, such as meat and dairy foods. Coconut oil, palm oil, and cocoa butter are also saturated fats. Palm and coconut oils are often found in processed foods, including crackers and snack foods.

    Follow the recommendations below to include healthy fats in your diet. DASH recommends that a little less than a third of your total calories come from fats. And most of these calories should come from healthy fats such as vegetable oils, nuts, and fish. Very few calories should come from saturated fat, which is found in animal meat, dairy products, and processed foods.

    Cut back on sodium

    There is a link between eating sodium and having high blood pressure. Reducing sodium in the diet can prevent high blood pressure in those at risk for the disease and can help control high blood pressure. Limiting sodium is part of a heart-healthy eating plan that can help prevent heart disease and stroke.

    Try to eat less than 2,300 milligrams (mg) of sodium a day. If you have high blood pressure, diabetes, or chronic kidney disease, if you are African-American, or if you are older than age 50, try to limit the amount of sodium you eat to less than 1,500 mg a day.1

    Sodium and High Blood Pressure
    actionset.gif Healthy Eating: Eating Less Sodium
    actionset.gif Low-Salt Diets: Eating Out

    Eat fewer processed foods

    Cutting back on the amount of processed or refined foods you eat can help. These foods, such as canned and instant soups, packaged mixes, and snack items, don't have enough calcium, potassium, and magnesium-the very nutrients you need to help lower your blood pressure. And these foods can be high in sodium, saturated fats, and trans fats.

    Vegetarian diet

    You also may try a vegetarian diet. In general, vegetarian diets reduce blood pressure, although experts don't know exactly why. The DASH diet could easily be a vegetarian diet if legumes (for example, beans, lentils, peas, and peanuts) were substituted for meat. Vegetarian diets tend to be higher in potassium, magnesium, and calcium, as does the DASH diet. Vegetarian diets also are higher in fiber and unsaturated fats than other diets.

    1 | 2 | 3
    Next Article:

    High Blood Pressure: Nutrition Tips Topics

    Today on WebMD

    blood pressure
    Symptoms, causes, and more.
    headache
    Learn the causes.
     
    Compressed heart
    5 habits to change.
    Mature man floating in pool, goggles on head
    Exercises that help.
     
    heart healthy living
    ARTICLE
    Erectile Dysfunction Slideshow
    SLIDESHOW
     
    Bernstein Hypertension Affects Cardiac Risk
    VIDEO
    Compressed heart
    Article
     
    Heart Disease Overview Slideshow
    SLIDESHOW
    thumbnail for lowering choloesterol slideshow
    SLIDESHOW
     
    Heart Foods Slideshow
    SLIDESHOW
    Low Blood Pressure
    VIDEO
     

    WebMD Special Sections