A recent study showed that limiting refined carbohydrates and replacing them with soy and milk protein may help lower blood pressure. How does this translate to your diet? Read below for our guidelines and simple swaps.

Say “no thanks” to refined carbohydrates aka starchy whites:

  • White bread
  • White rice
  • White pasta
  • White sugar (found in sodas and processed foods like cookies, candy and cake)

Say yes to soy (the less processed the better) and milk products:

  • Skim milk
  • Low-fat Greek yogurt
  • Edamame
  • Tofu and tempeh

Swap these common meal choices for our healthy alternatives:

Meal Instead of: Try: Blood pressure lowering properties
Breakfast Honey Nut Cheerios with milk and orange juice Oatmeal made with soy milk, scoop of vanilla protein powder, and topped with sliced banana and cinnamon. Get fiber from the oatmeal and the whole fruit and healthy protein boost from the milk and powder!
Lunch Deli sandwich on white bread Whole wheat wrap with tofu, hummus and veggies Go with a whole grain to cut out refined. Get soy protein from the tofu and fiber from the hummus and veggies!
Dinner Chicken and broccoli over white or fried rice. Tempeh and vegetable sauté served with brown rice or quinoa. Soy protein from tempeh vs. chicken and swap out the refined white rice for a whole grain.
Snack Fruit-on-the-bottom yogurt with granola Plain low-fat Greek yogurt with fresh berries and chia seeds Get more milk protein with Greek yogurt, and skip the “fruit-on-the-bottom” which can be loaded with sugar. Swap out sugary granola for some heart-healthy chia seeds.