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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:

 Try fat free (skim) milk or lowfat (1%) milk
 Only buy cheeses marked "lowfat" or "fat free" on the package
 Choose to eat fruits and vegetables without butter or sauce
 Serve rice, beans, cereals, pasta, whole grains (e.g., couscous, barley, bulgar, etc.)
 Choose lean cuts of meat, fish, and skinless turkey and chicken
 When available, buy low– or reduced–sodium or no–salt–added versions of foods

Use these recipe substitutions:

 Use two egg whites for each whole egg and margarine or oil instead of butter
 Use light mayonnaise instead of the regular variety
 Use nonfat yogurt instead of sour cream
 Use lowfat cheese instead of regular cheese
 Use 1 percent or skim milk instead of whole milk
 Use fresh poultry, fish and lean meat rather than canned or processed types

Try these meal tips:

 Make a meatloaf with lean ground turkey
 Make tacos with skinless chicken breast
 Cool soups and gravies and skim off fat before reheating them
 Try adding salsa on a baked potato instead of butter
 Make a spicy baked fish — season with green pepper, onion, garlic, oregano, lemon, or cilantro
 Eat fruit for dessert, instead of pie or cake

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