Allowed Foods
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Olive oil
Canola oil
Sunflower oil
Soybean
Sesame
Avocado
Tahini
Margarine spreads
Safflower oil
Linseed
Chia seeds
Whole grains
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Whole wheat bread
Brown rice
Oats
Rye
Barley
Buckwheat
Quinoa
Fruit
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Red grapes
Tomatoes
Apricot
Banana
Strawberries
Cantaloupe
Kiwi
Grape fruit
Babaz
Pomegranate
Apple
Cranberry and blue
Lemon
Orange
Pineapple
Watermelon
Cherry
Dairy products
• Low-fat milk
• Soy milk
• Yogurt
• Reduced-sodium feta
• Gouda cheese
• Cottage cheese
• Reduced-fat ricotta
• Reduced-sodium goat cheese
Drinks
• Water
• Tea
• Green tea
• Fruit juice- unsweetened
• Vegetable Juice
• Matcha tea
Nuts
• Chestnut
• Pistachios
• Peanuts
• Cashew
• Almond
• Hazelnut
Meat
• Lean meat
• Skinless poultry
• Beef
• White egg
Fish
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Anchovies
Herring
Mackerel
Black cod
Salmon
Sardines
Bluefin
White fish
Striped bass
Cobia
DIET GUIDE FOR
HYPERTENSION
Diet and Lifestyle Recommendations
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A wide variety of fruits and vegetables.
Whole grains and products made up mostly of
whole grains.
Healthy sources of protein (mostly plants such
as legumes and nuts; fish and seafood; low-fat
or nonfat dairy; and, if you eat meat and poultry,
ensuring it is lean and unprocessed.
Liquid non-tropical vegetable oils.
Minimally processed foods.
Minimized intake of added sugars.
Foods prepared with little or no salt.
Limited or preferably no alcohol intake.
Start by knowing how many calories you should
be eating and drinking to maintain your weight.
Nutrition and calorie information on food labels
is typically based on a 2,000 calorie per day diet.
You may need fewer or more calories depending
on several factors including age, gender, and
level of physical activity.
Increase the amount and intensity of your
physical activity to burn more calories.
Aim for at least 150 minutes of moderate
physical activity or 75 minutes of vigorous
physical activity (or an equal combination of
both) each week.
Foods to Limit
Dessert
Red Meat:
beef and because they’re high in saturated fat, which
can boost cholesterol.
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Processed Meat:
Hot dogs, sausage, salami, and are the worst types of
meats for your heart. They have high amounts of salt,
and most are high in saturated fat.
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Trans Fats
Donuts and other fried desserts, baked goods like pies,
cakes, and cookies, frozen pizza.
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Saturated Fats:
Butter, Cheese, Chicken with the skin, Coconut oil,
Cookies,
Dairy desserts, Fast food, Fatty beef, Lamb, Pizza,
Reduced-fat milk, Whole milk.
Starch
Rice, bread, pasta, snacks made from white flour.
Drinks
Energy Drinks, soda, alcohol, milk shake, sugary
drinks.
Vegetables
Ketchup, tomato paste, Turnips paste , pickled
vegetables,
Salted pumpkin seeds, Green beans, Cauliflower,
eggplant,
Grape leaves, Mallow, Canned mushrooms, Peas
/carrots,
cooked spinach, Squash, rice stuffed.
Nuts
Walnuts, brazil nut, pecans, macadamia nuts.
Dairy products
Raw Cow's milk, Full Fat Milk, butter milk, toned
milk, condensed milk, whole milk.
American cheese, pasteurized cheese spread.
Flavored, full-fat yogurt.
Fruit covered in dark chocolate
Oatmeal backed goods with dark
chocolate or nuts
Vanilla lemon and raspberry parfait
Dark chocolate
Vegetables
Beetroot
Broccoli
Cabbage
Brussels sprouts
Carrots
Celery
Chard Swiss
Green Chickpeas
Chicory
Coriander
Cucumber
Cowpeas
Dill
Fennel
Fenugreek leaves
Garden rocket
Garlic
Jews mallow
Leek’s bulb
Lettuce
Mushroom
Parsley
Onions
Peas
Peppers
Pumpkin
Artichokes
Radish
Tomatoes
Turnips root
Purslane