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High Blood
Pressure Topics: |
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Tips On How To Make
Healthier Meals
Begin by choosing foods low in saturated fat, low in sodium and low in calories:
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Try fat free (skim) milk or lowfat (1%) milk |
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Only buy cheeses marked "lowfat" or "fat free" on the package |
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Choose to eat fruits and vegetables without butter or sauce |
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Serve rice, beans, cereals, pasta, whole grains (e.g., couscous, barley, bulgar, etc.) |
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Choose lean cuts of meat, fish, and skinless turkey and chicken |
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When available, buy low– or reduced–sodium or no–salt–added versions of foods |
Use these recipe substitutions:
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Use two egg whites for each whole egg and margarine or oil instead of butter |
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Use light mayonnaise instead of the regular variety |
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Use nonfat yogurt instead of sour cream |
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Use lowfat cheese instead of regular cheese |
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Use 1 percent or skim milk instead of whole milk |
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Use fresh poultry, fish and lean meat rather than canned or processed types |
Try these meal tips:
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Make a meatloaf with lean ground turkey |
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Make tacos with skinless chicken breast |
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Cool soups and gravies and skim off fat before reheating them |
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Try adding salsa on a baked potato instead of butter |
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Make a spicy baked fish — season with green pepper, onion, garlic, oregano, lemon, or cilantro |
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Eat fruit for dessert, instead of pie or cake |
Back to Healthy Eating Page
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