Since people with high blood pressure are also likely to develop high cholesterol, it is important to reduce the amount of fat and cholesterol you eat every day. Here are some practical tips for doing that:

• Use red meats only occasionally. Choose fish or poultry instead, and remove the skin from poultry before cooking or eating it.
• Limit egg yolks to four a week.
• Drink skim milk or 1% milk instead of whole milk.
• Substitute canned evaporated skim milk for heavy cream.
• Use plain low-fat or nonfat yogurt instead of sour cream or mayonnaise.
• When cooking with yogurt, add 1 tablespoon of cornstarch to each cup of yogurt to keep it from separating.
• Substitute tub margarine for butter, and reduced-fat or nonfat cheese for cheese made from whole milk.
• Use vegetable cooking sprays or a little stock in a nonstick pan instead of bacon fat, butter or shortening.
• Use fruit spread (without added sugar) instead of butter or margarine on bread and toast.
• Use 2 egg whites or 1/4 cup of egg substitute for each whole egg called for in most recipes.
• If a recipe calls for chocolate, use instead 3 tablespoons of unsweetened cocoa powder plus 1 tablespoon of canola oil for each ounce of chocolate. The total fat won't be much different, but it will be unsaturated fat, which is better for you.

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