Would you like to keep eating tasty food and not stress about your blood pressure? I know that feeling of wanting to be in control of your health but, at the same time, eating your favorite food. The exact causes of high blood pressure are not known. Still, several things may play a role, including too much salt in the diet, too much alcohol consumption, smoking, being overweight or obese, lack of physical activity, stress, older age, genetics, family history of high blood pressure, chronic kidney disease, adrenal or thyroid disorders and sleep apnea.
Many adults in the United States struggle with high blood pressure which is known by many as a silent killer. More specifically systolic blood pressure at or above 130 mm Hg and diastolic blood pressure at or above 80 mm Hg. High blood pressure is a significant risk factor for CVD, including 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.
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 retain 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.
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!
Salt-free seasonings
With the intake of salt-free seasonings instead of salt, tracking how much sodium goes into our bodies is much easier. 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
You can sprinkle it on your roasted veggies and still have the ranch flavor.
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
Check out this seasoning that can enhance the flavor of your morning avocado toast, fried eggs, and sandwiches.
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 seasoning has a blend of mustard, garlic, pepper, paprika, and a variety of herbs that could be perfect for a grilled chicken.
To start off with a salt free diet where you do not have to sacrifice flavor, check out this delicious salt free Lemon Orzo Chicken Soup!
Need more guidelines on what seasonings could help you to reduce your blood pressure?
We know that it could be a struggle to find ways to control your blood pressure and, at the same time, eat tasty food. Carrie can help you pick more salt-free seasonings that benefit you and add flavor to your meals. Based on scientific evidence, she can find a plan that will work for your goals. Schedule a free 30-minute video call with her today.
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.