Lower Blood Pressure with Diet

Type of Food

Amount

One serving of a high-fiber type of rice or noodles, such as brown rice or rice noodles, is preferable.

2 scoops per meal, 3 meals a day

Vegetables: Chinese cabbage, morning glory, kale, cucumbers, tomatoes

One dish per meal

Medium-sized fruit; 1 orange, 1 guava, half a mango, 6 pieces of pineapples

Fruit per meal

Meat Fish would be best. The skin must be removed if chicken or duck. Pork must be red meat pork.

4-5 pieces per meal

Milk Low fat or yoghurt

2 boxes per day

Nuts: Peanuts, cashews, almonds, sunflower seeds, melon seeds, green peas, edamame, mung beans

One serving per day

Oil: use olive oil soybean oil sunflower oil corn oil instead of palm oil.

Refrain from fried, stir-fried, use baked, boiled or grilled foods.

Sugar: Refrain from all sweets