Reduce and Control Blood Pressure!
Life with high blood pressure can be quite challenging, especially when salt is involved in your diet. Don’t worry, however. We are here to inform you why salt matters, and some good-to-know tips to help you better manage salt.
What’s the big deal about too much salt?
Your blood vessels are like garden hoses. When you ingest salt in excess, your body holds on to more water. The excess water causes your blood vessels to be fuller and tighter, just like a hose that’s full. That pressure can hurt your blood vessels, and it makes your heart work harder than it needs to.
Most doctors prescribe people with hypertension to take less than 2,300 mg of sodium per day, the amount to about one teaspoon in salt. This could be tremendous, considering that most foods already have salt as an ingredient, most of the time, in secret.
Simple Practices to Take Off Salt:
1. Check Food Labels:
- Look for “low sodium” or “no added salt”.
- Compare brands- some have a lot less salt than others.
2. Cook Smart:
- Use fresh herbs and spices instead of salt to reduce high blood pressure.
- Try lemon juice or vinegar as a flavor instead
3. Make Easy Swaps:
- Fresh veggies are better than canned
- Unsalted nuts and seeds
- Salt free seasonings
4. Dumb Down Your Taste Buds:
- Reduce your salt intake gradually. Your taste buds will adapt.
- Add a little black pepper, garlic, or onion powder for taste.
- Use fresh vegetables to make meals more palatable.
The Bottom Line:
Salty taste does not have to mean your food lacks flavor. Here, by following these easy changes you can take care of your health and do not lose the savor of your meals. Remember that these small adjustments accumulate well to control the way of blood pressure in your body.
NOTE: IT IS ALWAYS RECOMMENDED TO CONSULT YOUR HEALTHCARE PROFESSIONAL. ALL DATA SHARED HERE ARE FOR EDUCATION PURPOSES ONLY.