Below is a grocery 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.

Making a commitment to a change in your lifestyle to include a healthy diet will not only increase your overall well being but it will put you on the right path to bringing those numbers down

Top Three Things to Avoid:

First, alcohol raises blood pressure and should be avoided if you already suffer from high blood pressure.  Second, some people may experience more damaging effects of high blood pressure by eating too much salt.  Third, reducing saturated fats, like those in red meats and fast food, will help create a balanced blood pressure diet.

Grocery Store Guide:

Protein food groups

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.