Vegetables

• Eating more vegetables can help to control blood pressure. Vegetables contain lots of fiber, which can help to control weight, a leading cause of hypertension. Also, vegetables are rich in vitamins and minerals.
  
  

Fruits

• Fruits also contain an abundance of fiber and vitamins needed for a healthy diet.
  
  

Whole Grains

• Eating whole grains can help to control both weight and cholesterol, which, in turn, helps to lower blood pressure.
  
  

Fish

• Research has shown that eating fish at least twice each week can lower the risk of heart disease.
  
  

Low-fat Dairy

• People with high blood pressure and those who are at risk of heart disease should choose low-fat dairy products.
  
  

Lean Meats

• Individuals with high blood pressure should also choose lean meats and other proteins.
  
  

Foods to Limit or Avoid

• Salt intake should be limited to 2300 mg or less per day. Also, food items containing trans fats and added sugars should be limited or avoided. Alcohol consumption should be limited to no more than two drinks per day.