Shopping List for Reducing High Blood Pressure

26% of the world’s population has high blood pressure (hypertension).  46% of Americans have high blood pressure.  These alarming percentages are the result of poor diet choices that are prevalent in our fast paced society.

The Speed Shopper app was created to help people find items in the store faster, and we’ve prepared this list for those seeking to reduce blood pressure with the assistance of our app.  Simply choose from the list of items below and add them to your shopping list using the Speed Shopper app and watch as it shows you the aisle locations for each item.

Now, even in a fast paced society it’s easy to choose the right foods to reduce blood pressure and maintain heart health.  Download the Speed Shopper app and simply add these items to your list.

 

Grains 

  1. whole wheat bread
  2. whole wheat pasta
  3. brown rice
  4. whole oats (e.g. steel cut oats)
  5. popcorn
  6. quinoa

Vegetables

  1. broccoli
  2. cauliflower
  3. carrots
  4. green beans
  5. kale
  6. spinach
  7. arugula
  8. beets
  9. onions/green onions/shallots
  10. garlic
  11. lima beans
  12. sweet potatoes
  13. squash
  14. tomatoes

Fruits

  1. apples
  2. apricots
  3. bananas
  4. dates
  5. grapes
  6. oranges
  7. mangoes
  8. melons
  9. peaches
  10. nectarines
  11. pineapples
  12. raisins
  13. strawberries
  14. tangerines
  15. raspberries
  16. blueberries
  17. black berries

Dairy

  1. Fat-free (skim) or low-fat (1%) milk or buttermilk
  2. fat-free, low-fat, or reduced-fat cheese
  3. fat-free or low-fat regular or frozen yogurt

Lean Meats, Poultry and Fish

  1. eggs
  2. lean poultry (skin removed)
  3. fish
  4. seafood

Nuts, Seeds and Legumes

  1. Almonds
  2. hazelnuts
  3. mixed nuts
  4. peanuts
  5. walnuts
  6. sunflower seeds
  7. peanut butter
  8. nut butters
  9. kidney beans
  10. chickpeas lentils
  11. split peas
  12. sesame seeds

Fats & Oils

  1. extra virgin olive oil
  2. peanut oil
  3. coconut oil

Sugars (limited quantities only)

  1. honey
  2. agave syrup
  3. maple syrup
  4. Stevia

Spices & Herbs

Alternatives to Salt
  1. Allspice – Lean meats, stews, tomatoes, peaches, applesauce, cranberry sauce, gravies, lean meat
  2. Almond extract – Puddings, fruits
  3. Basil – Fish, lamb, lean ground meats, stews, salads, soups, sauces, fish cocktails
  4. Bay leaves – Lean meats, stews, poultry, soups, tomatoes
  5. Caraway seeds – Lean meats, stews, soups, salads, breads, cabbage, asparagus, noodles
  6. Chives – Salads, sauces, soups, lean meat dishes, vegetables
  7. Cider vinegar – Salads, vegetables, sauces
  8. Cinnamon – Fruits (especially apples), breads
  9. Curry powder – Lean meats (especially lamb), veal, chicken, fish, tomatoes, tomato soup
  10. Dill – Fish sauces, soups, tomatoes, cabbages, carrots, cauliflower, green beans, cucumbers, potatoes, salads, macaroni, lean beef, lamb, chicken, fish
  11. Garlic – Lean meats, fish, soups, salads, vegetables, tomatoes, potatoes
  12. Ginger – Chicken, fruits
  13. Lemon juice – Lean meats, fish, poultry, salads, vegetables
  14. Mace – Hot breads, apples, fruit salads, carrots, cauliflower, squash, potatoes, veal, lamb
  15. Mustard (dry) – Lean meats, chicken, fish, salads, asparagus, broccoli, Brussels sprouts, cabbage, sauces
  16. Nutmeg – Fruits, potatoes, chicken, fish, lean meat loaf, toast, veal, pudding
  17. Onion powder – Lean meats, stews, vegetables, salads, soups
  18. Paprika – Lean meats, fish, soups, salads, sauces, vegetables
  19. Parsley – Lean meats, fish, soups, salads, sauces, vegetables
  20. Peppermint extract – Puddings, fruits
  21. Pimiento – Salads, vegetables, casserole dishes
  22. Rosemary – Chicken, veal, lean meat loaf, lean beef, lean pork, sauces, stuffings, potatoes, peas, lima beans
  23. Sage – Lean meats, stews, biscuits, tomatoes, green beans, fish, lima beans, onions, lean pork
  24. Savory – Salads, lean pork, lean ground meats, soups, green beans, squash, tomatoes, lima beans, peas
  25. Thyme – Lean meats (especially veal and lean pork), sauces, soups, onions, peas, tomatoes, salads
  26. Turmeric – Lean meats, fish, sauces, rice