Food Diet For High Blood Pressure | Hypertension

Always take proper food and diet to control your high blood pressure and hypertension

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

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.