Do you want to eat tasty food and not worry about your blood pressure? I know how important it is to stay healthy while still enjoying your favorite meals. The good news is, you can do both! Salt-free seasonings help you make delicious dishes that keep your blood pressure in check.
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Why You Should Consider Salt-Free Seasonings for Managing High Blood Pressure
Many adults in the United States struggle with high blood pressure which is known by many as a silent killer.
According to the CDC, about 50% of adults have high blood pressure!
High blood pressure means your blood is pushing too hard against your blood vessels.
More specifically, it’s when the top number (systolic) is 130 mmHg or higher, and the bottom number (diastolic) is 80 mmHg or higher.
High blood pressure is a significant risk factor for heart disease. It’s also increases the risk for heart attack, heart failure, stroke, and chronic kidney disease. It can lead to severe complications if left untreated, so knowing how to prevent it is very important.
What Causes High Blood Pressure?
The exact causes of high blood pressure are not known. Still, several things may play a role, including too much salt in the diet and poor lifestyle habits. Other factors include:
- Smoking
- Drinking alcohol
- Overweight/obese
- Have a family history of high blood pressure
- Lack of exercise
- Stress
- Older age
- Chronic conditions such as chronic kidney disease, adrenal or thyroid disorders
Too Much Sodium
High salt intake can lead to high blood pressure in some people. Salt is often just called sodium, and some people are more sensitive to its effects than others. That means they hold onto sodium more easily, increasing fluid retention and blood pressure.
For those who are more sensitive, a balanced diet low in added salt is fundamental to lowering blood pressure.
Many delicious, fresh foods require a bit of flavor, where salt is often the star of the show. Let’s explore some easy ways to flavor food while also reducing sodium.
Looking for low sodium recipes? Check out my other blog posts for ideas!
One way to reduce sodium intake is by adding spices and herbs. Add aromatic vegetables such as onions, garlic, shallots, scallions, leeks, peppers, or celery for soups, stews, sauces, and stir-fry recipes. Here are my favorite ways to flavor foods. Try these out!
Top Salt-Free Seasonings to Spice Up Your Meals
When we use sodium free seasonings instead of salt, it becomes easier to track how much sodium goes into our bodies. A salt-free seasoning takes your favorite herb and spice mixtures and makes a flavorful blend without adding sodium. There are a variety of seasonings out there, but we often need to learn how to use them. Here are ways you can add them to your favorite dishes.
Really Ranch Salt-Free Seasoning
Sprinkle it on roasted veggies, popcorn, or baked chicken for ranch flavor without the sodium. For a quick, healthy dip, mix it into plain yogurt.
Mediterranean Garlic and Herb Salt-Free Blend
This herb blend has a citrusy lemon flavor added to its garlic-herb salt-free blend. Use it to add some flair to baked fish, vegetables, and other favorite seafood dishes.
Salt-Free Everything Bagel Seasoning
Looking for the best salt-free seasonings for eggs? Try this flavorful option to enhance your avocado toast, fried eggs, and sandwiches while keeping your sodium in check!
Salt-Free Cajun Seasoning
This salt-free Cajun seasoning made with paprika, onion, garlic, pepper, chiles, thyme, and oregano can be added to your Mediterranean dishes.
Salt-Free Poultry Grill & Boil Blend
This salt-free seasoning combines mustard, garlic, pepper, paprika, and a variety of herbs—perfect for a flavorful grilled chicken! It’s an ideal low-sodium chicken rub that doesn’t compromise on taste.
Kickstart your salt-free diet without sacrificing flavor! Try this delicious Salt-Free Lemon Orzo Chicken Soup for a satisfying, low-sodium meal.
Need Help Finding Seasonings to Lower Your Blood Pressure?
If you’re looking to lower your blood pressure without sacrificing flavor, you’re not alone! Using salt-free seasonings is a simple and delicious way to add zest to your meals while keeping sodium in check.
Herbs like basil, oregano, and thyme, along with spices like garlic powder, paprika, and turmeric, can bring out bold flavors without the added salt. Experiment with different combinations to find what works best for you.
If you’re unsure where to start, try some of the seasonings we’ve highlighted in this post. See how they can transform your cooking. They also help you manage your blood pressure!
Interested in working with me? Check out the services I offer here!
This blog post was created by Cynthia Alba. She is a dietetic intern with University of Northern Colorado.
Cynthia is passionate in the areas of food and nutrition, physical exercise, and overall wellness. She has over seven years of experience and has two Bachelor’s degrees in Food and Nutrition & Dietetics. She also has a Master’s in Kinesiology and Exercise Science.
Follow her at NutriAlba (nutrialbanutrition.com) and on Instagram @nutrialbanutrition for more nutrition tips for a healthy blood pressure.