Ten Food Swaps To Reduced Blood Pressure

By Author: royrose
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While blood pressure raises and lowers naturally, sustained elevation - otherwise known as high blood pressure, or hypertension - may harm your heart, kidneys, as well as brain.
More than 65 million Americans provide the condition - caused by stress, aging, a bad diet, not enough exercise, obesity, smoking, or merely plain genetics - and that is managed in part by lessening sodium, according to the American Heart Association.
The recommended daily allowance of sodium is no more than 2,300 mg - about 1 teaspoon of table salt - which accumulates fast. These switches - also suitable for those who want to maintain low blood pressure level - can help you cut your salt intake without sacrificing flavor.
1. Say No to Pre-Packaged Frozen Dinners
They're quick and easy to prepare, but many frozen meals also pack a large sodium punch - about 1,800 mg in a single dish, according to MSNBC.com - and plenty of of them don't have enough vegetables to help you meet your daily requirements. For fast meals on busy nights, freeze leftovers or try make-ahead casseroles which go from freezer to oven to table for a minimum ...
... of effort (like Emerald's Mexican Chicken Tortilla version) to actually're getting the right nutrients.
For the worst situation: Look for low-sodium, organic frozen meals.
2. Trade Salt for Spices, Vinegar, or Liquid
Start by adding fresh or dried seasonings - like rosemary, basil, dill, oregano, hot peppers, thyme - lime or lemon juice, flavored vinegars, and garlic in place of salt in your favorite recipes.
3. Try Oil and Vinegar For Salads
Salads, sandwiches, and stir-frees are often healthier than other dinner options, and you can inadvertently add excessive sodium by pouring on ketchup, mustard, soy sauce, and bandages. Try simple olive oil and balsamic vinegar on your own greens, use fresh tomatoes with your burger, and look for low-sodium versions of other condiments - or maybe make sure to watch your portions (one tablespoon of regular ketchup has a whopping 160-190 mg of sodium). Some companies perform the work for you, though: This spring, based on the Huffington Post, Heinz announced that it tweaked its classic ketchup recipe to slice the sodium by 15 percent in response to new FDA salt limits.
4. Trade Canned Soup, Broth, and Vegetables for Homemade
Canned items are notoriously high in sodium - 1 hour serving can have as much as half your everyday allowance - so you might be repaying for the convenience. Soups and broths are simple enough to make yourself once you be aware that they pretty much require certain things - water and time - and you'll flavor them with vegetables, herbs, and spices for low-cost meals that feed a crowd. Many companies also offer low-sodium or no-salt-added versions of popular soups, broths, and vegetables (but examine the sodium levels on your frozen vegetables, too, especially if they come with seasonings or sauces: sodium often sneaks into those).
Try canning or freezing your own vegetables during the summer you can eat all winter.
5. Pun intended, the Brine
Pickles, olives, sauerkraut, and just about any other vegetables that will in a brine may not feel unhealthy, but those brines were designed to preserve the food - which means there's plenty of sodium going swimming. Limit your indulgence through these foods, and try your hand at canning your personal pickles from fresh cucumbers to be sure you know exactly how much salt you're eating.
6. Eliminate Cured Meats
Bacon, ham, salami, along with cured meats are another sodium obstacle: Based on the NIH DASH eating plan, 3 ounces of lean meat, fish, or poultry contains between 30 and 90 mg of sodium, whilst the same amount of roasted ham contains 1,020 mg. Eat cured meats sparingly and replace all of them fresh chicken, pork, fish, or perhaps no-salt-added canned tuna. Watch out for smoked and processed versions, too - they'll could also increase your sodium levels.
7. Take Unsalted Popcorn over Salty Snacks
it doesn't take a dietitian to realize that salty snacks are higher in sodium than sweet ones - that's something your taste buds can probably tell you all by themselves. In a very perfect world, you'd replace all of the cravings for crackers, chips, and pretzels with berry slices and carrot sticks - but if you just can't resist a snack attack, try to find healthier versions, like no-salt popcorn, low-sodium crackers, or unsalted chips.
8. Substitute Whole-wheat Flour For White Flour
Choosing whole-wheat pasta, rice, bread, cereal, and snacks can assist lower blood pressure in several ways: You'll be skipping a great deal of processed and salted foods by default (since many of them are made with white flour), plus they can help you lose weight, which lowers your likelihood of developing many health conditions (including hypertension). Make oatmeal, rice, and pasta without adding salt to your cooking water, and you will finish up with as little as 5 mg of sodium per serving.
9. Say No to Buttermilk
Buttermilk has more than double the sodium as a cup of less-flavorful cousin, low-fat milk, which means you could possibly be adding a lot more than just taste to those people pancakes. Stick with regular milk and natural (not processed) cheese included in a low-sodium diet, since they also contain blood-pressure-lowering potassium.
10. Maintain stocks of Dark Chocolate
Okay, here's one little bit of good news: Dark chocolate doesn't need to go in your list of foods to avoid, since some studies show that the flavones it contains can help lower hypertension levels by helping dilate blood vessels. Products or services treat, you don't prefer to eat too much of it - but in small amounts, it can have health advantages that go beyond a sugar rush.
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