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General Nutrition and Diet Facts



High Blood Pressure and Nutrition


<!--<h1>High Blood Pressure and Nutrition </h1>--> <strong>What is high blood pressure?</strong><br><br> Blood pressure is the force of blood pushing against blood vessel walls. The heart pumps blood into the arteries (blood vessels) which carry the blood throughout the body. High blood pressure, also called hypertension, means the pressure in your arteries is above the normal range. In most cases, no one knows what causes high blood pressure. What you eat can affect your blood pressure.<br><br> <strong>How does nutrition affect blood pressure?</strong> <ul> <li> Certain foods can increase blood pressure. </li> <li> Gaining weight can increase blood pressure. </li> <li> Losing weight can reduce blood pressure. </li> </ul> <strong>What should I eat to control high blood pressure?</strong> <ul> <li> Eat foods lower in fat, salt, and calories. </li> <li> Use spices and herbs instead of salt to flavor foods. </li> <li> Use less oil, butter, margarine, shortening, and salad dressings. </li> </ul> <strong>What are some of the foods I should eat?</strong> <ul> <li> Skim or 1% milk </li> <li> Lean meat </li> <li> Skinless turkey and chicken </li> <li> Low-salt, ready-to-eat cereals </li> <li> Cooked hot cereal (not instant) </li> <li> Low-fat and low-salt cheeses </li> <li> Fruits (fresh, frozen, or canned without added salt) </li> <li> Vegetables (fresh, frozen or canned, no added salt) </li> <li> Plain rice, pasta, and potatoes </li> <li> Breads (English muffins, bagels, rolls, and tortillas) </li> <li> Lower salt "prepared" convenience food </li> </ul> <strong>What foods should I eat less of?</strong> <ul> <li> Butter and margarine </li> <li> Regular salad dressings </li> <li> Fatty meats </li> <li> Whole milk dairy products </li> <li> Fried foods </li> <li> Salted snacks </li> <li> Canned soups </li> <li> Fast foods </li> <li> Deli meats </li> </ul> <strong>What s the difference between sodium and salt?</strong><br> Salt is mostly sodium, a mineral that occurs naturally in foods. Sodium is the substance that may cause your blood pressure to increase. Other forms of sodium are also present in food. MSG (monosodium glutamate) is another example of a sodium added to food (common in Chinese food).<br><br> <strong>How does salt increase blood pressure?</strong><br> When you eat too much salt, which contains sodium, your body holds extra water to  wash the salt from your body. In some people, this may cause blood pressure to rise. The added water puts stress on your heart and blood vessels. <br><br> <strong>How much sodium is too much?</strong><br> The American Heart Association recommends limiting daily sodium intake no more than 2,300 milligrams. (A teaspoon of salt has about 2,400 milligrams of sodium.) Most people greatly exceed these sodium guidelines. <br><br> <strong>How can I reduce my sodium intake?</strong> <ul> <li> Don t use table salt. </li> <li> Read nutrition labels and choose foods lower in sodium. </li> <li> Choose foods marked "sodium-free," "low sodium," and "unsalted." </li> <li> Use salt substitutes (ask your health care provider first). </li> <li> Don t use lite salt as a substitute. </li> <li> Read content labels (Contents are listed in order of greatest amount.) </li> <li> Purchase sodium-free herbs and seasoning mixes</li> </ul> <strong>What foods are high in sodium?</strong> <ul> <li> Processed foods such as lunch meats, sausage, bacon, and ham </li> <li> Canned soups, bouillon, dried soup mixes </li> <li> Deli meats </li> <li> Condiments (catsup, soy sauce, salad dressings) </li> <li> Frozen and boxed mixes for potatoes, rice, and pasta </li> <li> Snack foods (pretzels, popcorn, peanuts, chips) </li> <li> Pickled or marinated food </li> </ul> <strong>What else should I do to change my diet?</strong> <ul> <li> Avoid alcohol. </li> <li> Eat a variety of foods. </li> <li> Eat foods high in dietary fiber (whole grain breads, cereals, pasta, fresh fruit and vegetables). </li> </ul> <strong>Comparison of Sodium in Foods</strong> <strong>Meats, poultry, fish, and shellfish </strong><br><br> <table border= 1 width=90% align=center> <tr> <td align=center><strong>Food:</strong></td> <td align=center><strong>Milligrams (mg.) sodium</strong></td> </tr> <tr> <td cellspacing="2" cellpadding="4"> &nbsp;&nbsp;Fresh meat, 3 oz. cooked:</td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;Less than 90 mg</td> </tr> <tr> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;Shellfish, 3 oz:</td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;100 to 325 mg</td> </tr> <tr> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;Tuna, canned, 3 oz:</td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;300 mg</td> </tr> <tr> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;Lean ham, 3 oz.:</td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp; 1,025 mg</td> </tr> </table><br><br> <strong>Dairy products </strong><br><br> <table border= 1 width=90% align=center> <tr> <td align=center><strong>Food:</strong></td> <td align=center><strong>Milligrams sodium</strong></td> </tr> <tr> <td cellspacing="2" cellpadding="4"> &nbsp;&nbsp;*Whole milk, 1 cup:</td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;120 mg</td> </tr> <tr> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;Skim or 1% milk,1 cup:</td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;125 mg</td> </tr> <tr> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;*Buttermilk (salt added), 1 cup:</td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;260 mg</td> </tr> <tr> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;*Swiss cheese, 1 oz: </td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp; 75 mg</td> </tr> <tr> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;*Cheddar cheese, 1 oz : </td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp; 175 mg</td> </tr> <tr> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;Low-fat cheese, 1 oz.: </td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp; 150 mg</td> </tr> <tr> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;*Cottage cheese (regular), 1/2 cup: </td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp; 455 mg</td> </tr> </table><br><br> <strong>Vegetables </strong><br><Br> <table border= 1 width=90% align=center> <tr> <td align=center><strong>Food:</strong></td> <td align=center><strong>Milligrams sodium</strong></td> </tr> <tr> <td cellspacing="2" cellpadding="4"> &nbsp;&nbsp;Fresh or frozen vegetables, and no-salt-added canned (cooked without salt), 1/2 cup:</td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;Less than 70 mg</td> </tr> <tr> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;Vegetables canned or frozen (without sauce), 1/2 cup:</td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;55-470 mg</td> </tr> <tr> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;Tomato juice, canned, 3/4 cup:</td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;660 mg</td> </tr> </table><br><br> <strong>Breads, cereals, rice and pasta </strong><br><br> <table border= 1 width=90% align=center> <tr> <td align=center><strong>Food:</strong></td> <td align=center><strong>Milligrams sodium</strong></td> </tr> <tr> <td cellspacing="2" cellpadding="4"> &nbsp;&nbsp;Bread, 1 slice:</td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;110-175 mg</td> </tr> <tr> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;English muffin (half): </td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;130 mg</td> </tr> <tr> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;Ready-to-eat, shredded wheat, 3/4 cup:</td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;Less than 5 mg</td> </tr> <tr> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;Cooked cereal (unsalted), 1/2 cup:</td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp; Less than 5 mg</td> </tr> <tr> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;Instant cooked cereal, 1 packet: </td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp; 180 mg</td> </tr> <tr> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;Canned soups, 1 cup: </td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;600-1,300 mg</td> </tr> </table><br><br> <strong>Convenience foods </strong><br><br> <table border= 1 width=90% align=center> <tr> <td align=center><strong>Food:</strong></td> <td align=center><strong>Milligrams sodium</strong></td> </tr> <tr> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;Canned and frozen main dishes, 8 oz:</td> <td cellspacing="2" cellpadding="4">&nbsp;&nbsp;500-1,570 mg</td> </tr> </table><br><br> *These can also be high in saturated fat, unless low-fat or reduced fat options are purchased. *High in saturated fat<br><br> These foods are relatively high in potassium and low in sodium. Extra amounts of these foods may help prevent a potassium deficiency. Certain salt substitutes contain a large amount of potassium and very little sodium. They re not expensive and may be used freely by most people, except those who have kidney disease. Check with your doctor before choosing a salt substitute.<br><br> <strong>Fruits</strong><br><br> Apple<br> Apple juice<br> Apricot<br> Avocado (helpful but also high in monounsaturated fatty acids)<br> Banana<br> Cantaloupe<br> Date<br> Grapefruit<br> Grapefruit juice<br> Honeydew melon<br> Nectarine<br> Orange juice<br> Prune<br> Prune juice<br> Raisin<br> Watermelon<br> <strong>Vegetables</strong><br><br> Asparagus<br> Beans, white or green<br> Broccoli<br> Brussels sprouts<br> Cabbage (cooked)<br> Cauliflower (cooked)<br> Corn on the cob<br> Eggplant (cooked)<br> Lima beans (fresh and cooked)<br> Peas, green (fresh and cooked)<br> Peppers<br> Potatoes* (baked or boiled)<br> Radishes<br> Squash, summer and winter (cooked)<br><br> <strong>Foods to limit or avoid</strong><br><br> Frozen or canned foods high in sodium (check labels)<br> Salted or preserved meats<br> Salted snack foods<br>


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