If you have high blood pressure, you know that keeping it in a healthy range is important. High blood pressure can raise your risk for stroke, heart disease, kidney failure, and congestive heart failure.
Eating Well with High Blood PressureIf you have high blood pressure, you know that keeping it in a healthy range is important. High blood pressure can raise your risk for stroke, heart disease, kidney failure, and congestive heart failure.But you can take steps to get your blood pressure under control. Take your medications as directed, get some exercise every day, and choose healthy foods.Certain foods can affect your blood pressure levels. Studies show that eating too much sodium can raise blood pressure in some people.Sodium is a main ingredient in table salt. And it's found naturally in many foods. But, most of the sodium you eat is added to your food when it is made in a factory or restaurant. So it's easy to get more than you need.To keep your blood pressure in a healthy range, make sure not to have more than 1,500 mg of sodium per day.But how do you know how much sodium a food has in it? The Nutrition Facts label is a good place to start.Nutrition Facts labels are on most packaged foods. These labels show how much sodium, cholesterol, fat, dietary fiber, and calories are in each serving. They also tell you what kinds of fats are in the food. And they tell you how many servings of food are in a container.When you read labels, you'll see that there's a lot of sodium in deli meats like turkey, pastrami, and bologna. Canned meat, cured meat, and sausages are also high in salt.Beware of any meat packed or "injected" with salt water.Cheddar, American, and parmesan cheeses are salty. As are macaroni and cheese, Alfredo sauce, and pesto.You'll find a lot of salt in condiments like ketchup, barbecue sauce, and soy sauce. You'll find it in snacks like pretzels, popcorn, and chips, and even in bread and buns.Many foods that come in a box, jar, or can have a lot of salt. That includes pickles, soup, flavored rice mixes, and even frozen vegetables with flavorings or sauce.And, everybody's favorite - pizza - is one of the worst. One large slice of pepperoni pizza can have more than 700 mg [milligrams] of sodium.But you don't have to give up everything on this list -- just save them for an occasional treat. And you have plenty of delicious low-salt foods to choose from.Look for foods marked as "low sodium," "no salt added," and "unsalted." Check their sodium levels on the labels. Some of these foods might be better choices for you.And, you will learn that your favorites taste great when cooked with less salt.Delicious Low-sodium FoodsLots of low-salt foods are delicious. And, eating them will help you control your blood pressure. Some examples are fresh beef, poultry, pork, and fish.Eat lots of fresh vegetables or frozen vegetables without sauce, and plenty of fresh, frozen, or canned fruit without sodium.You can flavor your favorite dishes with herbs, spices, vinegar, or lemon or lime juice.And, you can buy low-sodium versions of many of your favorite packaged foods. You can also get unsalted nuts, crackers, seeds, and popcorn. Add your own salt and seasonings to keep the sodium levels down.Here are a few moreEasy Food SwapsSwap deli ham for low-sodium turkey slicesSwap regular canned soup for low-sodium canned or homemade soupSwap frozen broccoli with sauce for fresh steamed broccoli with herbs and a dash of unsalted butterSwap cheddar cheese for low-sodium Swiss cheeseSwap a frozen dinner for a salt-free slow cooker mealYou can find lots of ways to lower sodium in your diet by checking out the DASH diet at www.dashdiet.org , or the American Heart Association website, at www.heart.org.Now , it all sounds like a lot, so remember these5 Tips for Eating Well with High Blood Pressure:Read Nutrition Facts labels to check the sodium content of foods,Look for "low-sodium," "no salt added", and "unsalted" on labels,Choose fresh foods over packaged foods,Use spices, herbs, lemon or lime juice, or vinegars to flavor food, instead of salt, andMake sure to have less than 1,500 mg of sodium each day.So, whether you're cooking at home, or eating out, there are simple steps you can take to help control your high blood pressure -- and now you know how!
