While almost everyone knows thathigh blood pressurecan lead to aheart attack and strokenot everyone knows exactly how.
But how do you lower your blood pressure?
Most people likely assume the answer is “put down the saltshaker.”
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Healthy blood vessels are pliable pipes that easily flex as needed to maintain steady blood flow.
Long-term hypertension damages the lining of those delicate blood vessels.
Take advantage of these practical ways to eat and cook to lower your blood pressure.
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“Also, keep in mind that many high sodium foods don’t taste super salty.”
Some surprising sources of sodium include breads, cheese, salad dressings, and condiments.
One example of this iscottage cheese, which packs about 373 mg of sodium in a half a cup.
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Also, use fresh meats instead of those packaged and preserved.
“It’s high in iodine and offers other essential nutrients like magnesium, calcium, and iron.”
Another alternative seasoning is gomasio or sesame salt.
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It can be used as a condiment on salads, soups, pasta, fish, chicken and more.
Not convinced that garlic will satisfy the salty dog at your dinner table?
The results showed that participants preferred the lower salt food samples that contained added garlic.
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Don’t toss it.
Turn it into a low-sodium soy sauce by diluting it with water, suggests Geiger.
Instead of using jarred sauce, top your pasta with heart-healthy olive oil and garlic, suggests Young.
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We get salty from two main sources: processed foods and restaurant fare.
Cook more at home where you have control over your ingredients.
Researchers found that one quarter of diners were unable or unwilling to estimate sodium content of their meals.
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Of those who took a stab at it, 90% underestimated the amount.
The take home message?
Check the restaurant’s online menu beforehand.
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Make your selection before you go and choose lower-in-sodium dishes.
Prioritize meals that steamed, baked, broiled, or poached, which tend to involve less sodium.
Avoid fried, creamed, and marinated meats, which typically contain much more sodium.
Also, avoid the breadbasket since breads are loaded with salt.
“Instead of cheese, ask for avocado for creamy texture and added fiber,” adds Kahn.
These add-ons are usually very high in sodium.
