What should I include in my diet to control high blood pressure?
- Eat foods that are lower in fat, salt, and calories, such as skim or 1% milk, fresh vegetables and fruits, and whole grain, rice, and pasta. (Ask your doctor or healthcare provider for a more detailed list of salt-free foods to eat.)
- Use flavorings, spices, and herbs to make foods tasty without using salt.
- Avoid or cut down on butter and margarine, regular salad dressings, fatty meats, whole milk dairy products, fried foods, processed foods or fast foods, and salted snacks.
- Ask your healthcare provider if you should increase potassium in your diet or if you need to take a potassium supplement.
- Discuss the Dietary Approaches to Stop Hypertension (DASH) diet with your healthcare provider.
How can I be more active?
- Check first with your healthcare provider before increasing your physical activity. Ask your provider what type and amount of exercise is right for you.
- Choose aerobic activities such as walking, biking, or swimming.
- Start slowly and increase activity gradually. Aim for a regular routine of activity 5 times a week for 30 to 45 minutes each session.
- Activity can be done in 10-minute sessions to add up to the 30-45 minutes total.