Reviewed by Melinda Ratini on May 22, 2017
American Heart Association: "Saturated Fats," "The Salty Six Infographic."<br> Mount Sinai: "High Blood Pressure and Diet."<br> University of California San Francisco: "Guidelines for a Low Sodium Diet."<br> Mayo Clinic: "DASH diet: Healthy eating to lower your blood pressure."<br> AudioJungle
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If it's full of saturated fat take a step back. Eat less butter, whole cheese, regular salad dressing, fried goodies, and fatty meat.
Also steer clear of foods with artificial trans fat. This lab-made flavor booster is bad for your heart. Check the label for word like hydrogenated or partially hydrogenated.
Next, avoid sodium overload. There can be lots of it hiding in foods that may not taste super salty, such as bread, cake, and canned veggies.
Watch out for the usual sodium suspects too, like pizza, soup, cold cuts, and fast food.
Finally, sip smartly if you drink alcohol. Limit yourself to one drink a day if you're a woman and two if you're a man.
To take the next step toward better blood pressure, fill up on whole grains, fruits, veggies and lean protein.