Healthy Eating Basics
A diet rich in fruits and vegetables and low-fat dairy products, moderate in total fat, and low in saturated fat and cholesterol can help you lose weight if you are overweight, which also will help lower your blood pressure. An even more effective diet is low in salt and sodium intake. Here are some tips to get started:
Be spicy instead of salty. In cooking and at the table, flavor foods with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends.
Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed types.
Eat moderate portions, and when snacking, eat fruit, vegetable sticks, unbuttered and unsalted popcorn, or bread sticks.
Choose “convenience” foods that are lower in sodium. Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings. These often have a lot of sodium.
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