10 Food Swaps to Lower Blood Pressure

By Blythe Copeland, TreeHugger

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.

More than 65 million Americans have the condition — caused by stress, aging, a poor diet, not enough exercise, obesity, smoking, or just plain genetics — and which can be managed in part by cutting back on 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 adds up fast. These switches — also good for those who want to maintain low blood pressure — 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 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. For fast meals on busy nights, freeze leftovers or try make-ahead casseroles that go from freezer to oven to table with a minimum of effort (like Emeril’s Mexican Chicken Tortilla version) to make sure you’re getting the right nutrients.

Worst case: Look for low-sodium, organic frozen meals.

2. 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.

Related: 10 Spices That Heal

(Click through to the end, or click the left arrow, for a printable list.)

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

miriam k.

3:43PM PDT on Jun 13, 2013

thx

June 13
send a green star

Val M.

2:26AM PDT on Jun 6, 2013

Thanks

June 6
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Melania P.

8:49AM PST on Feb 19, 2013

Thank you, sharing!

February 19
send a green star

katarzyna p.

5:40AM PST on Jan 22, 2013

first of all, salt is a PRESERVATIVE, not a flavour. the ideas given are good ones but the easiest is to not have salt in the house AT ALL. i can flavour foods appropriately with correct seasoning. brine and cured meats are a easy way to forget about the sodium in these products. i can't stand bacon or gammon anyways, but i'd much rather the raw product and grill it and finish it in the way i want to. i don't see the point of salted snacks as all they do is make you want to drink more anyways-same as the bacon/gammon/brine foods. as always, read the label and use moderation wisely