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Step 1
Become label-free. This simply means that you need to focus on foods that don't have labels. Fill up your grocery cart in the produce section with fresh foods that haven't been packaged or processed in any way. These foods have no preservatives, like sodium, that can make your high blood pressure worse. They also fill you up because their a good source of fiber. This helps you feel full, manage your weight and reduce your chances of heart disease and diabetes.
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Step 2
Make foods from scratch. When you do eat prepared foods, use ingredients that you prepare at home. This way, you know they're low in sodium and free from preservatives. Baked goods, soups, stews and many more foods taste great and are simple to make yourself. Canned and pre-packaged meals are full of salt which is a no-no if you want to lower your blood pressure.
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Step 3
Become label literate. In a perfect world, we would be able to eat only 100% fresh, unprocessed foods. But in reality, you will have to buy some prepared foods. For that reason, learn to read food labels so you can choose foods that lower your hypertension. The percent daily value of sodium should never be higher than 10%. If you can't find a low-sodium version of a food, simply rinse it off before you eat or prepare it. Even some drinks can be high in salt so be diligent.
