Managing Blood Pressure with a Heart-健康的饮食习惯
What are the benefits of heart-healthy eating?
Eating a heart-healthy diet is important to help manage your 血压 和 reduce your risk of heart attack, stroke 和 other 健康威胁.
Get quality nutrition from healthy food sources
Try to eat a diet that's rich in:
- 水果
- 蔬菜
- 全谷物
- 低脂乳制品
- 去皮的家禽和鱼
- 坚果和豆类
- Non-tropical vegetable oils
限制:
- 饱和脂肪和反式脂肪
- 酒精饮料
- 钠或盐
- 高脂肪和加工肉类
- Items with added sugar such as sugar-sweetened beverages
Be sure to work with the “chefs” in your household 和 plan for any dietary changes. 在家做饭的时候，试试 有益心脏健康的食谱. When dining out, look for healthy options.
阅读标签.
When you read food labels, you can choose foods more wisely. Avoid foods that have saturated fat. 的se fats can raise your 胆固醇. 吃含高热量的食物 钠(盐) can increase 血压.
Get the fact sheet on underst和ing nutrition labels: 英语(PDF) | 西班牙语(PDF)
Look for the Heart-Check mark.
It can be hard to know what is healthy at the grocery store. To make it easier, the American Heart Association created the Heart-Check mark. Products with this symbol meet the AHA criteria for a single serving for healthy people over age 2 for:
- 饱和脂肪
- 反式脂肪
- 钠或盐
- Other nutritional requirements
Learn more about the Heart-Check Certification Program
DASH饮食计划
DASH饮食计划 is designed to help you manage 血压. DASH means Dietary Approaches to Stop Hypertension. It focuses on healthy food sources 和 also limits:
- 红肉
- 钠(盐)
- Sweets, added sugars 和 sugary beverages
的 DASH饮食计划(链接在新窗会中打开) is easy to follow, delicious 和 varied. It is proven to help lower 血压.
获取健康食品
If buying affordable, nutritious food in your neighborhood is challenging, consider:
- Canned, dried or frozen fruits 和 vegetables. 的y are just as healthy as fresh ones 和 don't spoil as easily.
- Low-sodium, reduced-sodium or no-salt-added canned vegetables
- Frozen vegetables that aren't seasoned or in sauces
- Canned fruit in water, with its own juice, or light syrup
- Canned or dried fruit with no added sugars
- Powdered milk, also known as dry milk. It is made from liquid milk that has had the moisture removed through a drying process. 的 nutritional content of powdered milk is similar to liquid milk.
Get a fact sheet on following a heart-healthy diet: 英语(PDF) | 西班牙语(PDF)
