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by abstress1

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Serious medication conditions are known to be associated with high blood pressure; however, if you suffer from high blood pressure or are at risk for developing high blood pressure, there are simple precautions that can be made to your diet that can have a positive and long-lasting effect. These precautions include following your doctor’s guidelines, avoiding certain foods that are high in cholesterol and have negative affects on your blood pressure, as well as creating a healthy meal plan.

The easiest place to begin is in your own kitchen. Look in your refrigerator and your cabinets and begin eliminating or tossing out foods that are not good for you. Regardless of how recently you purchased the product, if it is unhealthy, it should be removed. Although this statement will not be popular, one of the first things you should avoid is alcohol because it raises one’s blood pressure and should likewise be avoided if you already suffer from high blood pressure. Something else that should be avoided is too much salt as some people may experience more damaging effects of high blood pressure by eating too much of this condiment. Last, consider reducing saturated fats, like those found in red meats and fast food. By doing so, you will help create a balanced blood pressure diet and reduce stress.

After you after cleansed your refrigerator and cabinets of the unhealthy/harmful foods, consider the following as a store guide and sample meal plan that will help you be well on your way to healthy eating and begin to lower your blood pressure.

Grocery Store Guide:

Recommended protein: frozen or fresh lean meats, poultry, shellfish, unsalted port, tuna, no salt salmon, unsalted nuts and seeds, low sodium peanut butter, dried peas, beans.

Recommended starches: English muffins, bagels, corn and flour tortillas, whole grain breads, oatmeal, rice, cream of wheat, shredded wheat, potatoes, white or brown rice, pasta (unsalted water), unsalted crackers, unsalted popcorn.

Recommended fruits and vegetables: canned, frozen, or fresh fruits and vegetables, no/low salt vegetables and tomato sauces.

Recommended dairy: cream, sour cream, non-dairy creamer, milk, yogurt, low sodium ricotta and mozzarella cheese, low-sodium cottage cheese.

Recommended beverages: Coffee, fruit flavored drinks, any fruit juice, tea, soft drinks, and low salt tomato juice.

Recommended other: low-sodium broth, ketchup, mustard, pickles and salsa. Pepper, vinegar, lemon juice, garlic and onion powders.

Proteins to Avoid:

Processed meats, smoked meats, hot dogs, sausage, bacon.

Starches to Avoid:

Prepared mixes, boxed cereal, instant hot cereal, instant potatoes, seasoned potato mixes, salted crackers and snack items, regular popcorn, salted nuts and seeds, macaroni and cheese mixes, canned spaghetti, frozen lasagna.

Fruits and vegetables to Avoid:

Frozen vegetables in butter or sauces, Regular vegetable juices, tomato sauces, olives, pickles, sauerkraut, glazed fruits.

Dairy products to Avoid:

Processed cheese slices and spreads, cottage cheese, buttermilk.

Beverages to Avoid:

Regular tomato juice, anything with sodium or salt added, many alcohols.

Other items to Avoid:

Regular ketchup, mustard, pickles, garlic and onion salts. Table salt, light salt, bouillon cubes, meat extract, taco seasoning, Worcestershire sauce, tartar sauce.

Sample Menu:

Breakfast – ½ cup orange juice, 1 cup skim milk, 1 cup oatmeal, 1 medium banana, 2 slices whole-wheat toast.
Lunch – 1 ½ cup spaghetti with low sodium marinara sauce, 1 cup green salad with 2 tablespoons low sodium dressing, 1 medium apple, 1 cup grape juice
Dinner – 3 oz grilled chicken breast, ½ cup grilled zucchini, ½ cup pasta salad with low sodium dressing, ½ cup peach cobbler.For more visit

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