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Hypertension Diet
Begin your Hypertension Diet by choosing foods low in saturated fat,
low in sodium and low in calories:
- Try fat free (skim) milk or lowfat (1%)
milk
- Only buy cheeses marked "lowfat" or "fat
free" on the package
- Choose to eat fruits and vegetables
without butter or sauce
- Serve rice, beans, cereals, pasta, whole
grains (e.g., couscous, barley, bulgar, etc.)
- Choose lean cuts of meat, fish, and
skinless turkey and chicken
- When available, buy low– or
reduced–sodium or no–salt–added versions of foods
Use these recipe substitutions for your
Hypertension Diet:
- Use two egg whites for each whole egg
and margarine or oil instead of butter
- Use light mayonnaise instead of the
regular variety
- Use nonfat yogurt instead of sour
cream
- Use lowfat cheese instead of regular
cheese
- Use 1 percent or skim milk instead of
whole milk
- Use fresh poultry, fish and lean meat
rather than canned or processed types
Try these meal tips for your
Hypertension Diet:
- Make a meatloaf with lean ground
turkey
- Make tacos with skinless chicken
breast
- Cool soups and gravies and skim
off fat before reheating them
- Try adding salsa on a baked
potato instead of butter
- Make a spicy baked fish — season
with green pepper, onion, garlic, oregano, lemon, or
cilantro
- Eat fruit for dessert, instead of
pie or cake.
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