Jan . 7 . 2010

Diet For High Blood Pressure

admin in category: Diet

So far, research has shown that potassium does lower blood pressure. Studies have not indicated that calcium and magnesium supplements prevent high blood pressure. Here’s the latest:

Potassium helps to prevent and control blood pressure. Be sure to get enough potassium in the foods you eat. Some good sources are various fruits, vegetables, dairy foods, and fish.

Foods High in Potassium

Food	Serving Size	Potassium (mg)
Apricots, dried	10 halves	407
Avocados, raw	1 ounce	180
Bananas, raw	1 cup	594
Beets, cooked	1 cup	519
Brussel sprouts, cooked	1 cup	504
Cantaloupe	1 cup	494
Dates, dry	5 dates	271
Figs, dry	2 figs	271
Kiwi fruit, raw	1 medium	252
Lima beans	1 cup	955
Melons, honeydew	1 cup	461
Milk, fat free or skim	1 cup	407
Nectarines	1 nectarine	288
Orange juice	1 cup	496
Oranges	1 orange	237
Pears (fresh)	1 pear	208
Peanuts dry roasted, without salt	1 ounce	187
Potatoes, baked, flesh and skin	1 potato	1081
Prune juice	1 cup	707
Prunes, dried	1 cup	828
Raisins	1 cup	1089
Spinach, cooked	1 cup	839
Tomato products, canned, sauce	1 cup	909
Winter squash	1 cup	896
Yogurt plain, skim milk	8 ounces	579

Values were obtained from the USDA Nutrient Database for Standard References, Release 15 for Potassium, K (mg) content of selected foods per common measure.

http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/wt_rank.html

Calcium and Magnesium. These nutrients have not been consistently shown to prevent high blood pressure, but are important nutrients for overall good health.

Good sources of calcium are diary foods such as milk, yogurt, and cheese. Be sure to choose skim or lowfat varieties. Lowfat and nonfat dairy products have more calcium than the high fat versions.

Foods High in Calcium

Food	Serving Size	Calcium (mg)
Broccoli, raw	1 cup	42
Cheese, cheddar	1 oz	204
Milk, fat free or skim	1 cup	301
Perch	3 oz	116
Salmon	3 oz	181
Sardine	3 oz	325
Spinach, cooked	1 cup	245
Turnip greens, cooked	1 cup	197
Tofu, soft	1 piece	133
Yogurt plain, skim milk	8 oz container	452

Values were obtained from the USDA Nutrient Database for Standard References, Release 15 for Calcium, Ca (mg) content of selected foods per common measure.

http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/wt_rank.html

You should get enough magnesium if you follow a healthy diet. Magnesium is found in whole grains, green leafy vegetables, nuts, and dry peas and beans

Foods High in Magnesium

Food	Serving Size	Magnesium (mg)
Beans, black	1 cup	120
Broccoli, raw	1 cup	22
Halibut	fillet	170
Nuts, peanuts	1 oz	64
Okra, frozen	1 cup	94
Oysters	3 oz	49
Plantain, raw	1 medium	66
Rockfish	1 fillet	51
Scallop	6 large	55
Seeds, pumpkin and squash	1 oz (142 seeds)	151
Soy milk	1 cup	47
Spinach, cooked	1 cup	157
Tofu	block	37
Whole grain cereal, ready-to-eat	cup	24
Whole grain cereal, cooked	1 cup	56
Whole wheat bread	1 slice	24

Values were obtained from the USDA Nutrient Database for Standard References, Release 15 for Magnesium, Mg (mg) content of selected foods per common measure.

What Food Labels Mean With Regard To Sodium

The U.S. Food and Drug Administration has developed these definitions that appear on food packages to assist consumers watching their sodium intake:

“low sodium” means the food has 140 milligrams or less of sodium per serving
“very low sodium” means the food has 35 milligrams or less of sodium per serving
“salt-free” means the food has 5 milligrams or less of sodium per serving
“light in sodium” means the food has at least 50% less sodium than the original version of the food
“reduced sodium” means the food has at least 25% less sodium than the original version of the product

Sample Menu
Breakfast	Lunch	Dinner
orange juice – 1/2 cup oatmeal – 1 cup skim milk -1 cup whole-wheat toast – 2 slices low sodium margarine – 1 tsp sugar – 1 tsp banana – 1 med	spaghetti with low sodium marinara sauce – 1 1/2 cups green salad – 1 cup low sodium dressing – 2 Tbsp Italian bread - 1 slice low sodium margarine – 1 tsp apple – 1 med grape juice – 1 cup	grilled chicken breast- 3 oz grilled zucchini – 1/2 cup pasta salad made with low sodium dressing 1/2 cup whole wheat roll – 1 low sodium margarine – 1 tsp peach cobbler – 1/2 cup skim milk – 1/2 cup cranberry juice – 1/2 cup

This Sample Diet Provides the Following
Calories	1914	Fat	32 gm
Protein	76 gm	Sodium	1027 mg
Carbohydrates	341 gm	Potassium	3755 mg

Food Groups
Group	Recommend	Avoid
Milk & milk products*	milk, low-sodium cheeses, yogurt	regular cheeses, regular cottage cheese
*note: choose low-fat varieties of milk, yogurt, and cheese
Vegetables	fresh, vegetables, frozen vegetables without sauce, low-sodium tomato juice, low-sodium vegetable juices, low-sodium canned vegetables	canned vegetables, frozen vegetables in sauce
Fruits	fresh, frozen and canned fruits and fruit juices	none
Breads & Grains	whole grain or enriched breads, low-sodium pretzels, breadsticks, low-sodium popcorn, crackers	potato chips, corn chips, tortilla chips, pastries

Food Groups
Group	Recommend	Avoid
Meat & Meat Substitutes	fresh or frozen lean meats, poultry, fish, shellfish, unsalted lean pork, water-packed tuna, canned salmon without added salt, unsalted nuts and seeds, low-sodium peanut butter, dried peas, beans, lentils	cured meats, processed meats, cold cuts, smoked meats, hot dogs, sausage, bacon, Canadian bacon
Miscellaneous	low-sodium broth, pepper, spices, vinegar, lemon juice, low-sodium ketchup, low-sodium mustard, low-sodium pickles, hot pepper sauce, garlic and onion powders, low-sodium salsa	garlic salt, onion salt, regular ketchup and mustard, pickles

This material does not cover all information and is not intended as a subsitute for professional care. Please consult with your physician on any matters regarding your health.