Food Guide to manage Hypertension

This is a simple do/don't list for various foods to manage high blood pressure.

Cooking fats/oils

Use vegetable oils high in monounsaturated fats for cooking (Olive oil, Canola oil).

Avoid or use in moderation high saturated fats (Ghee, Butter, Coconut oil)

Avoid trans-fats (Solid Margarine, Dalda, Vanaspati)

Salt

Use minimum salt in cooking.
Don't eat processed foods. They may have salt, trans fats and refined.
Don't drink carbonated beverages. They contain sodium
Drain and rinse canned beans and vegetables to reduce salt
Don't use salt in cooking Grains (Rice, Roti ), Beans ( Dal ), and Starchy vegetables ( Potatoes, Cauliflower ). Salt is absorbed and you wind up using more salt for the same taste.

Fruits

Eat generous quantity of fresh fruits specially high in potassium, magnesium and Vitamin C. Example: bananas, oranges, raisins, prunes, and cantaloupes.
Avoid Grapefruits

Avoid Bitter Oranges (Seville).

Vegetables

Eat generous quantity of cooked and raw vegetables specially high in potassium, magnesium. Examples: carrots, spinach, celery, alfalfa, mushrooms, lima beans, potatoes, pumpkin, acorn, avocados, broccoli

Meats, Poultry, Fish

Don't use meats with fat or poultry with skin.

Trim off al visible fat from meats

Remove and discard skin from Chicken and Turkey

Preferably use Poached & Defatted meats and Chicken.
Don't worry if you are vegetarian. You can get these from Beans, and beans have no saturated fat.

Grains

Use whole grain flour

Use Brown rice (Long Grain, Basmati)

Don't use white rice,
Don't used refined flour (All purpose, Cake, Maida).

Beans, Nuts and Seeds

Eat nuts and seeds everyday (Walnuts, Pistachios, Almonds, Peanuts)
Eat beans every day ( Red kidney beans, Garbanzo beans, Dal)
If you don't eat Fish, Eat 2 Tablespoons of Flax seeds (Alsi) every day

Milk

Every day, drink 2 to 3 cups of fat free or low fat milk or yogurt.

General

Limit coffee to 3 cups per day

Don't drink alcoholic beverages including beer and wine

Don't drink carbonated carbonated beverages like Pepsi Coke.

Drink lemonade in moderation.
Consume about 8 cups of fluids per day
Don't use tobacco (smoke, or chew)

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