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High Blood Pressure? 10 Food Swaps to Bring it Down
While blood pressure raises and lowers naturally, sustained elevation -- otherwise known as high blood pressure, or hypertension -- can damage your heart, kidneys, and even brain.
Trade Salt for Spices, Vinegar, or Fruit Juice
Start by adding fresh or dried herbs and spices -- like rosemary, basil, dill, oregano, hot peppers, thyme -- lemon or lime juice, flavored vinegars, and garlic in place of salt in your favorite recipes.
The recommended daily allowance of sodium is no more than 2,300 mg -- about 1 teaspoon of table salt .
Say No to Pre-Packaged Frozen Dinners
They're quick and easy to prepare, but many frozen meals also pack a huge sodium punch -- as much as 1,800 mg in one dish, according to MSNBC.com -- and many of them don't have enough vegetables to help you meet your daily requirements.
Trade Canned Soup, Broth, and Vegetables For Homemade
Canned goods are notoriously high in sodium -- one serving can have as much as half your daily allowance -- so you might be paying for the convenience.
Try Oil and Vinegar For Salads
Salads, sandwiches, and stir-frys are often healthier than other dinner options, but you can inadvertently add too much sodium by pouring on ketchup, mustard, soy sauce, and salad dressings.
Try simple olive oil and balsamic vinegar on your greens, use fresh tomatoes on your burger, and look for low-sodium versions of other condiments -- or just make sure to watch your portions (one tablespoon of regular ketchup has a whopping 160-190 mg of sodium).
Cut Down on Cured Meats
Bacon, ham, salami, and other cured meats are another sodium obstacle: According to the NIH DASH eating plan, 3 ounces of lean meat, fish, or poultry contains between 30 and 90 mg of sodium, while the same amount of roasted ham contains 1,020 mg.
Eat cured meats sparingly and replace them with fresh chicken, pork, fish, or even no-salt-added canned tuna. Watch out for smoked and processed versions, too -- they'll also increase your sodium levels.
Avoid the Brine
Pickles, olives, sauerkraut, and just about any other vegetables that come in a brine may not feel unhealthy, but those brines were designed to preserve the food -- which means there's plenty of sodium floating around.
Limit your indulgence in these foods, and try your hand at canning your own pickles from fresh cucumbers to be sure you know exactly how much salt you're eating.
Reach for Unsalted Popcorn Over Salty Snacks
It doesn't take a dietician to realize that salty snacks are higher in sodium than sweet ones -- that's something your tastebuds can probably tell you all by themselves.
Substitute Whole Wheat Flour For White Flour
Choosing whole wheat pasta, rice, bread, cereal, and snacks can help lower blood pressure in several ways: You'll be skipping a lot of processed and salted foods by default (since many of them are made with white flour), and they can help you lose weight, which lowers your risk of developing many health conditions (including high blood pressure).
Make oatmeal, rice, and pasta without adding salt to the cooking water, and you could end up with as little as 5 mg of sodium per serving.
Say No to Buttermilk
Buttermilk has more than twice as much sodium as a cup of its less-flavorful cousin, low-fat milk, which means you could be adding a lot more than just taste to those pancakes. Stick with regular milk and natural (not processed) cheese as part of a low-sodium diet, since they also contain blood-pressure-lowering potassium.
Stock Up on Dark Chocolate
Okay, here's one piece of good news: Dark chocolate doesn't need to go on your list of foods to avoid, since some studies have shown that the flavanols it contains can help lower blood pressure by helping dilate blood vessels.
As with any treat, you don't want to eat too much of it -- but in small amounts, it can have health benefits that go beyond a sugar rush.
http://www.treehugger.com/galleries...re-10-food-swaps-to-bring-it-down.php?page=11
While blood pressure raises and lowers naturally, sustained elevation -- otherwise known as high blood pressure, or hypertension -- can damage your heart, kidneys, and even brain.
Trade Salt for Spices, Vinegar, or Fruit Juice
Start by adding fresh or dried herbs and spices -- like rosemary, basil, dill, oregano, hot peppers, thyme -- lemon or lime juice, flavored vinegars, and garlic in place of salt in your favorite recipes.
The recommended daily allowance of sodium is no more than 2,300 mg -- about 1 teaspoon of table salt .
Say No to Pre-Packaged Frozen Dinners
They're quick and easy to prepare, but many frozen meals also pack a huge sodium punch -- as much as 1,800 mg in one dish, according to MSNBC.com -- and many of them don't have enough vegetables to help you meet your daily requirements.
Trade Canned Soup, Broth, and Vegetables For Homemade
Canned goods are notoriously high in sodium -- one serving can have as much as half your daily allowance -- so you might be paying for the convenience.
Try Oil and Vinegar For Salads
Salads, sandwiches, and stir-frys are often healthier than other dinner options, but you can inadvertently add too much sodium by pouring on ketchup, mustard, soy sauce, and salad dressings.
Try simple olive oil and balsamic vinegar on your greens, use fresh tomatoes on your burger, and look for low-sodium versions of other condiments -- or just make sure to watch your portions (one tablespoon of regular ketchup has a whopping 160-190 mg of sodium).
Cut Down on Cured Meats
Bacon, ham, salami, and other cured meats are another sodium obstacle: According to the NIH DASH eating plan, 3 ounces of lean meat, fish, or poultry contains between 30 and 90 mg of sodium, while the same amount of roasted ham contains 1,020 mg.
Eat cured meats sparingly and replace them with fresh chicken, pork, fish, or even no-salt-added canned tuna. Watch out for smoked and processed versions, too -- they'll also increase your sodium levels.
Avoid the Brine
Pickles, olives, sauerkraut, and just about any other vegetables that come in a brine may not feel unhealthy, but those brines were designed to preserve the food -- which means there's plenty of sodium floating around.
Limit your indulgence in these foods, and try your hand at canning your own pickles from fresh cucumbers to be sure you know exactly how much salt you're eating.
Reach for Unsalted Popcorn Over Salty Snacks
It doesn't take a dietician to realize that salty snacks are higher in sodium than sweet ones -- that's something your tastebuds can probably tell you all by themselves.
Substitute Whole Wheat Flour For White Flour
Choosing whole wheat pasta, rice, bread, cereal, and snacks can help lower blood pressure in several ways: You'll be skipping a lot of processed and salted foods by default (since many of them are made with white flour), and they can help you lose weight, which lowers your risk of developing many health conditions (including high blood pressure).
Make oatmeal, rice, and pasta without adding salt to the cooking water, and you could end up with as little as 5 mg of sodium per serving.
Say No to Buttermilk
Buttermilk has more than twice as much sodium as a cup of its less-flavorful cousin, low-fat milk, which means you could be adding a lot more than just taste to those pancakes. Stick with regular milk and natural (not processed) cheese as part of a low-sodium diet, since they also contain blood-pressure-lowering potassium.
Stock Up on Dark Chocolate
Okay, here's one piece of good news: Dark chocolate doesn't need to go on your list of foods to avoid, since some studies have shown that the flavanols it contains can help lower blood pressure by helping dilate blood vessels.
As with any treat, you don't want to eat too much of it -- but in small amounts, it can have health benefits that go beyond a sugar rush.
http://www.treehugger.com/galleries...re-10-food-swaps-to-bring-it-down.php?page=11
