Food

Aim to eat a diet that's rich in:

• Fruits
• Vegetables
• Whole-grain, high-fiber foods
• Fat-free and low-fat (1 percent) dairy products
• Beans
• Skinless poultry and lean meats
• Fish, especially fatty fish contain omega 3 fatty acids such as salmon, trout and herring (eat at least twice a week)

• Saturated and trans fats
• Sodium

• Added sugars

SODIUM:

AHA Recommendation

The American Heart Association recommends consuming less than 1500 mg of sodium a day.

Sodium chloride or table salt is approximately 40% sodium. Understand just how much sodium is in salt so you can take measures to control your intake.

1/4 teaspoon salt = 600 mg sodium
1/2 teaspoon salt = 1,200 mg sodium
3/4 teaspoon salt = 1,800 mg sodium
1 teaspoon salt = 2,300 mg sodium

POTASSIUM:

A diet that includes natural sources of potassium is important in controlling blood pressure because potassium blunts the effects of sodium. The recommended daily intake of potassium for an average adult is about 4,700 milligrams per day.

• Sweet potatoes
• Potatoes
• Greens
• Spinach
• Mushrooms
• Lima beans
• Peas
• Bananas
• Tomatoes, tomato juice and tomato sauce (look for low-sodium versions)
• Oranges and orange juice
• Cantaloupe and honeydew melon
• Grapefruit and grapefruit juice (talk to your healthcare provider if you're taking a cholesterol-lowering drug)
• Prunes and prune juice
• Apricots and apricot juice
• Raisins and dates
• Fat-free or low-fat (1 percent) milk
• Fat-free yogurt
• Halibut
• Tuna
• Molasses

ALCOHOL:

AHA Recommmendation:
If you drink, limit your alcohol consumption to no more than two drinks per day for men and no more than one drink per day for women.