Foods to Lower High Blood Sugar

If you have high blood pressure, you're not alone. According to the American Heart Association (AHA), nearly one in three adults in the United States has high blood pressure---and up to one-third of these individuals don't know they have it. Regular blood pressure checks are the only reliable indicator of hypertension. The DASH (Dietary Approaches to Stop Hypertension) eating plan, recommended by the AHA, offers dietary guidelines that can help manage your condition and reduce your risk of heart disease, heart attack and stroke.

Fruits and Vegetables

• A diet rich in fruits and vegetables is heart healthy, liver healthy, brain healthy...you name it. But for hypertensive people, potassium-rich fruits and vegetables can bring blood pressure levels down. Some fruits have more potassium than others: bananas, prunes, melons and raisins are among the richest source. Among vegetables, potatoes are tops. Try to eat at least five servings of fruit and five servings of vegetables per day.

  Fresh is always the best, but canned and frozen choices can be substituted if you read the labels carefully. Canned vegetables, in particular, can be high in sodium. The AHA recommends people with high blood pressure consume less than 1,500 mg of sodium per day.

  Salt substitutes can be used in place of regular table salt, but may not be appropriate for those suffering from kidney disease or trying to limit potassium intake. Try salt-free herb or spice mixes, hot pepper sauce or lemon juice instead.

Whole Grains

• According to the American Journal of Clinical Nutrition, a single serving of a whole grain product--whole wheat, corn, oats and rye; popcorn; brown rice; whole-grain barley; buckwheat and quinoa--prevents high blood pressure, and additional servings reduce your risk even further.

  When choosing whole grain products, look for the words "whole grain" on the label. Stone ground products or those labeled 100 percent wheat may not be whole grain. Easy ways to incorporate more whole grains into your diet include a switch to whole-wheat pastas, brown rice and whole grain breakfast cereals. Look for whole-wheat blend pastas and white whole wheat bread to make the transition easier.

Meat and Protein

• Reduce your consumption of red meat and avoid cured meats such as bacon or ham. Opt for chicken or fish instead. Low- or non-fat dairy products can supplement your protein intake, as can beans and legumes. Limit meat intake to 6 oz. per day and include two to three servings of dairy.