Using the nutrition facts label to identify blood pressure-friendly foods
Learning how to read food labels can help you make healthier choices. These choices can help you manage your blood pressure. Use this guide to help you make the most of the Nutrition Facts label. Keep in mind that the healthiest foods, like fruits and veggies, don’t have food labels.
Step 1: what’s in a serving?
- Read the number of servings per container.
- Learn the size of each serving.
- Remember, the numbers below are for ONE serving.
- If you’re eating more than one serving, multiply the numbers below by that amount.
Step 2: aim for less:
- Saturated fat
- Trans fats
- Sodium (below 1,500 mg per day)
- Sugar
- Added sugars
Step 3: aim for more:
- Fiber
- Protein
- Nutrients like vitamin D, iron, potassium, and calcium.
Step 4: check the ingredients list (separate from the nutrition facts panel)
- Ingredients are listed by quantity, from highest to lowest.
- Avoid food additives like sodium nitrate and food coloring. These are likely processed foods.
- Avoid items with ingredients that contain the word “hydrogenated”—this means trans fat. Avoid added sugars, often listed as “high fructose corn syrup,” “dextrose,” “sucrose,” “honey” and “molasses.”
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