TOP 3 HIGH BLOOD PRESSURE DIATS:RECOMMENDED FOODS

Those with high blood pressure who are seeking to modify their diet habits are at an advantage, since most of the advised eating guidelines are so similar to the healthy dietary advice with which most people are already familiar. Namely

•low fat
•lots of natural fruits and vegetables
•moderate consumption of red meat
•moderate consumption ofsweets


1. Whole Grains
Whole grain foods such as

•hearty breads
•natural oat products
•barley
are very good for you. They are a powerful source of complex carbohydrates (a great long term energy source) and can help to control cholesterol and balance secretion of hormones like insulin.

These hormone balancing effects can help decrease appetite and lower body weight, which is another important facet of high blood pressure control.

2. Fruits & Vegetables
Probably the most familiar piece of dietary advice: eat lots of fruits and vegetables. They are a good source of stable energy, low in calories, help curb appetite, and work to regulate blood sugar and cholesterol. They are also a great source of vitamins and minerals.

The easiest rule of thumb to remember is to eat at least three different colors of vegetables with each meal. So, a few pieces of carrot, two cherry tomatoes, and a serving of green, leafy vegetables would do the trick. Remember too that when in comes to cooking fruits and vegetables steamed is better than boiled, and raw is the best.

.3. Lean Meats
Traditionally, lean meats have been identified as

•poultry (white meat)
•fish
•lean pork
With the continued expansion of food choices, though, some interesting new options are available. For those who relish the taste of a steak, or love spicy tacos, the increasing availability of both buffalo and ostrich are worth looking into. Buffalo tastes nearly identical to beef but a serving contains less than half the fat and only one third of the calories as a serving of white meat chicken! Ostrich is positioned similarly on the health ladder. Both can be used in any recipe that calls for beef.


Eating Fruits and Vegetables

"I know I should eat more fruits and vegetables. But how?"
"How can I get my kids to eat more vegetables?"

"Are oranges the only foods with vitamin C?"

Any of these questions sound familiar? Fruits and vegetables are key parts of your daily diet. Everyone needs 5 to 9 daily servings of fruits and vegetables for the nutrients they contain and for general health.

Nutrition and health may be reasons you eat certain fruits and vegetables, but there are many other reasons why you choose the ones you do. Perhaps it is because of taste, or physical characteristics such as crunchiness, juiciness, or bright colors.

You may eat some fruits and vegetables because of fond memories - like watermelon or corn at cookouts, your mom's green bean casserole, or tomatoes your dad brought in from the backyard garden. Or you may simply like them because most are quick to prepare and easy to eat.

Whatever the reasons you select certain fruits and vegetables, the important thing is that you eat them and encourage children to do the same. With such a large selection of fruits and vegetables to choose from-with colors across the rainbow-you can find a variety to eat. Look at page 4 and check off some of your favorites.


Nutrition Tidbit

Fruits and vegetables give you many of the nutrients that you need: vitamins, minerals, dietary fiber, water, and healthful phytochemicals. Some are sources of let vitamin A, while others are rich in vitamin C, folate, or potassium. Almost all fruits and vegetables are naturally low in fat and calories and none have cholesterol. All of these healthful characteristics may protect you from getting chronic diseases, such as heart disease, stroke, and some types of cancer.


Fruits taste great and they're bright and colorful, easy to find, and easy to prepare and eat. There are so many to choose from. Fruits are available in many different forms - fresh, frozen, canned, dried, and as juice. All are good ways to get the recommended 2 to 4 servings of fruits a day. (Check page 4 to see how many you need.) Here are some ways you can eat more fruits throughout the day.
•At breakfast, top your cereal with bananas or peaches; add blueberries to pancakes; drink 100% orange or grapefruit juice.
•At lunch, pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar. Don't forget inidividual containers of fruits - they are easy and convenient. Kids think they're fun!
•At dinner, add crushed pineapple to coleslaw; include mandarin oranges in a tossed salad; have a fruit salad for dessert.
•For snacks, spread peanut butter on apple slices, have a frozen juice bar (100% juice), top frozen yogurt with berries or slices of kiwi fruit, or snack on some dried fruit.
Nutrition Tidbit
What vitamin do you associate with oranges and other citrus fruits? Vitamin C is correct! Citrus fruits are rich in this vitamin, but did you know that strawberries, mangoes, red peppers, and tomatoes are also sources of vitamin C? Vitamin C helps heal cuts and wounds and also keeps your gums healthy.


For some of us, summertime just wouldn't be the same without fresh produce. Maybe you garden or take trips to a local farmers market. Even your grocery store may have more fruits and vegetables in the summer. With vegetables, you and your family are getting delicious food and, nutritionally, you are getting many of the nutrients needed for good health vitamins, minerals, and dietary fiber.
Like fruits, vegetables are available not only fresh, but frozen, canned, dried, and as juice. You can eat them raw, steamed, boiled, stir-fried, grilled, microwaved, or baked. Aim for 3 to 5 servings of vegetables a day. (Check page 4 to see how many you need.) Here are some ways you can jazz up vegetables to make them even more flavorful... to help you eat the servings you need.

Spice it!
Top corn or black beans with salsa or a dash of hot sauce.
Add garlic to mashed potatoes.
Add a dash of nutmeg to spinach dishes.
Slice it!
Add cooked, chopped onions to cooked peas.
Add sliced or diced vegetables to meatloaf, stews, or scrambled eggs.
Make a grated carrot salad.
Mix it!
Cook zucchini and stewed tomatoes together.
Mix green beans, Italian dressing, and almonds together.
Stirfry broccoli with chicken or beef.
Zap it!
Microwave broccoli and sprinkle on Parmesan cheese.
Microwave a sweet potato with ground cloves or cinnamon on top.
Heat frozen mixed vegetables for a last-minute side dish.


Check off the fruits and vegetables that you enjoy eating.
Do you eat a variety, including some from each category?


Dark-green/leafy
Bok choi
Broccoli
Collard greens
Endive
Kale
Mustard greens
Romaine
Spinach
Turnip greens
Citrus and berries
Blueberries
Cranberries
Grapefruit
Kiwi fruit
Oranges
Raspberries
Strawberries
Tangerines
Orange/deep-yellow
Acorn squash
Apricots
Butternut squash
Cantaloupe
Carrots
Mango
Pumpkin
Sweet potatoes
Dry beans and peas
Adzuki beans
Baked beans
Black beans (turtle beans)
Black-eyed peas
Chickpeas (garbanzo beans)
Cranberry beans
Dark- and light-red kidney beans (Mexican beans)
Great Northern beans (white beans)
Green and red lentils
Soybeans (edamame)
Kidney beans
Lentils
Lima beans
Navy beans (pea beans)
Pink beans
Pinto beans
Small red beans (Mexican red beans)
Split peas
Tofu (soybean curd)
Yellow-eyed beans
More Choices
Apples
Asparagus
Avocados
Bananas
Bean sprouts
GrapesCabbage
Cauliflower
Celery
Corn
Cucumbers
Grapes
Green beans
Green peas
Lettuce
Mushrooms
Onions
Papaya
Peaches
Pears
Peppers
Plums
Potatoes
Raisins
Sprouts
Tomatoes
Watermelon
Zucchini
What others do you eat?

Fruits and vegetables differ in the nutrients they contain. To promote health, include some from each category regularly.



Are you getting 5 to 9 servings a day?
Children ages 2 to 6, women, some older adults who need about 1,600 calories each day should have 2 servings of fruit and 3 servings of vegetables each day.

Older children, teen girls, active women, most men who need about 2,200 calories each day should have 3 servings of fruit and 4 servings of vegetables each day.

Teen boys and active men who need about 2,800 calories each day should have 4 servings of fruit and 5 servings of vegetables each day.

What counts as a serving?
Fruits
1/2 cup fruit
1 medium piece of fruit
1/2 grapefruit
1/4 small cantaloupe
1/4 cup dried fruit
1/2 cup berries
a dozen grapes
3/4 cup fruit juice (100% juice)
Vegetables
1/2 cup chopped vegetables
1 cup raw leafy vegetables (a small salad)
6-8 carrot sticks (3" long)
1 medium potato
1/2 cup cooked or canned dry beans or peas
3/4 cup vegetable juice