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Salt certainly plays a role—reducing intake often reduces blood pressure. But fruits, vegetables, low-fat dairy foods, beans, nuts, whole-grain carbohydrates, and unsaturated fats also have healthful effects on blood pressure. There isn’t a single “magic” food. Instead, these foods set the foundation for an all-around healthful eating strategy that is good for blood pressure and much more. A healthful diet is an excellent initial treatment when blood pressure creeps into the unhealthy zone, and a perfect partner for medications. The Harvard Heart Letter outlines some evidence-based advice about diet and blood pressure: * Eat more poultry, fish, nuts, and legumes (beans) and less red meat. * Choose low-fat or nonfat dairy products instead of full-fat versions. * Turn to vegetables and fruits instead of sugary or salty snacks and desserts. * Select breads, pasta, and other carbohydrate-rich foods that are made from whole grains. * Eat fruit instead of drinking juice. * Use unsaturated fats like olive, canola, soybean, peanut, corn, or safflower oils instead of butter, coconut oil, or palm-kernel oil. * Rely on fresh or frozen foods instead of canned and processed foods. * Choose low-sodium foods whenever possible; use herbs, spices, vinegar, and other low-sodium flavorings instead of salt. * Don’t skip meals; try to eat one-third of your calories at breakfast. * If you need help, record everything that you eat day by day for a week. Have this information reviewed by a dietitian. Read the full-length article: “Beating high blood pressure with food” Also in this issue: * Blood vessel health * Choosing a replacement heart valve * Women’s peak heart rate refined * Am I exercising too much? * Raw oats vs. cooked oats Subscribe to our FREE Ezine and receive current Health News, be eligible for discounted products/services and coupons related to your Health. We publish 24/7. HealthNewsDigest.com For advertising/promotion, email: tvmike13@healthnewsdigest.com Or call toll free: 877- 634-9180 Top of Page 
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