High blood pressure can hurt your heart. But eating the right foods can help you feel better and stay healthy. Here are some easy tips to stay on your health journey.

Eat more fruits and vegetables

Fruits and vegetables are full of good stuff like vitamins and fiber. Try to eat them at every meal. Bananas, apples, carrots and spinach are great choices. The Dietary Approaches to Stop Hypertension (DASH) diet from the National Institutes of Health (NIH) advises eating 4-5 servings of each every day.

Cut back on salty food

Too much salt can raise your blood pressure. The American Heart Association says to eat less than 2,300 mg of sodium per day – and 1,500 mg is even better. Try not to add salt at the table and check food labels for low sodium.

Choose whole grains more often

Whole grains like brown rice, oatmeal and whole wheat bread are better for your heart than white bread. They help keep your blood pressure steady. Try to work a few of them into this diet every day.

Drink water instead of sugary drinks

Water is the best drink. Try to skip soda and sweet drinks. They can raise your blood pressure and add extra sugar your body doesn’t need. Think about replacing a sugary drink with sparkling or flat water as often as you can.

Eat less fried or fatty foods

Fried foods and foods with a lot of fat can hurt your heart. Try baking, grilling or steaming your food instead. The DASH plan from the National Institutes of Health says to limit fatty meals and full-fat dairy.

Pay attention to your portions

Eating too much or too often can lead to weight fain, which can raise your blood pressure. Try using a smaller plate and stop eating when you feel full. If you need support, meet with a dietician or talk to your Primary Care Provider to put together a daily or weekly meal plan.

Plan your meals ahead of time

Planning your meals early can help you make better choices. Try to include fruits, veggies and whole grains in your meals. This can also help you avoid fast food or snacks that are high in salt and fat. If you need snacks throughout the day you can also pre-plan your snacks.

Read food labels

Food labels can tell you a lot. Look for foods that are low in sodium, sugar and saturated fat. The label also shows serving size, so you know how much you’re really eating. Take an extra minute to read about what is in your food daily to help you make the healthy choice.

Visit Clinicas

You don’t have to change your whole lifestyle to get your blood pressure to a healthy level. Start with one or two tips and build from there. Eating right can help you feel better and keep your heart strong. Book an appointment for our Primary Care Services at Clinicas del Camino Real, Inc. to start your health journey today.