7 Delicious Low Sodium Recipes to Support Your High Blood Pressure Diet.
High blood pressure is one of the most common chronic medical conditions in the U.S. Globally, high blood pressure is responsible for 17% of all deaths. If you have high blood pressure and want to live a long and healthy life, it's important to start watching your sodium intake. High-sodium foods can increase your risk for heart problems and stroke. Eating unprocessed foods and maintaining a low-salt diet will help you maintain a healthy weight and lower your blood pressure naturally. Here are some delicious recipes that you can try out to take care of both your appetite and your blood pressure!
Why do we need to watch our sodium intake?
Sodium causes the body to retain water, which in turn causes blood pressure to rise. Experts recommend that people with high blood pressure limit their daily sodium intake to less than 2400mg.
The recommended daily allowance for sodium is 1500 to 2300mg. Sodium-rich foods include fast food, processed foods, and soups. It's also hidden in many sauces, dressings, and condiments.
How does sodium affect blood pressure?
Blood pressure is the measure of the force in the blood vessels. It's usually measured using a device called a sphygmomanometer.
To maintain a healthy blood pressure, it's important to avoid foods with high levels of sodium. The more salt you consume, the higher your blood pressure will be. In fact, studies have shown that for every gram of salt you eat, your risk for high blood pressure increases by 1 percent!
Salt is found in table salt and processed foods. It can also be found in food sources like soy sauce and ketchup. The best way to reduce your intake of sodium is to avoid processed foods and eat unprocessed foods instead.
What are some healthy high-sodium foods we can eat?
If you're looking for ways to add more high-sodium foods into your diet, here are a few ideas:
* Low-sodium bacon: This is a great source of protein and tastes delicious. It's also much less expensive than the traditional kind!
* Tomato soup: One cup of this soup has around 7 percent of your daily recommended sodium intake.
* Fruit and cheese: Fruits like oranges and berries contain sodium naturally. And cheese is also a great source!
* Salt substitute: If you find that salt substitutes taste too bland, just add them to dishes with salt to get the salty flavor you want.
# What should we avoid?
As we mentioned before, high-salt food can be harmful for your health. So if you're worried about your heart health or blood pressure, it's important that you limit your consumption of these foods. Here are some things that are typically too salty for consumption:
* Potato chips or French fries
* Processed meats like ham or bologna
* Canned soups with lots of salt
What are some delicious low-sodium recipes?
What are some low-sodium recipes that taste great?
It's important to reduce your salt intake if you want to maintain a healthy weight and lower your blood pressure. Luckily, there are many delicious low-sodium recipes out there. Here are five healthy, flavorful recipes that are perfect for anyone on a sodium restricted diet.
1. Curried Lentil Soup
2. Spicy Thai Tofu Stir Fry with Zucchini Noodles
3. Paleo Buffalo Chicken Meatballs
4. Garlic Shrimp Scampi with Zucchini "Noodles"
5. One Pot Spicy Sausage Alfredo Pasta
Quinoa and Vegetable Soup
Ingredients
1 tablespoon olive oil
2 garlic cloves, minced
2 cups chopped onion
1 teaspoon dried oregano
1/4 cup tomato paste
6 cups low-salt chicken or vegetable broth
1 1/2 cups quinoa, rinsed and drained
3 cups fresh or frozen corn kernels (about 3 large ears)
3/4 cup chopped fresh cilantro leaves, plus more for garnish
Salt, to taste
Garlic and Rosemary Chicken
This recipe is a twist on the classic roast chicken. It's best cooked in a cast-iron skillet with some olive oil and then finished off with garlic and rosemary for a sweet, savory flavor.
Ingredients:
-1 whole chicken
-2 sprigs of fresh rosemary
-2 cloves of garlic, finely minced
-2 tablespoons of olive oil
-1 tablespoon of coarse salt
Instructions:
1. Preheat the oven to 375 degrees Fahrenheit. Combine the minced garlic, olive oil, and salt in a small bowl to make a paste. Rub this paste all over the outside of your chicken then stuff the sprigs of fresh rosemary into the cavity. Place on a wire cooling rack that has been lined with foil or parchment paper in a roasting pan set on the middle rack in your oven. Try not to let any juices drip from your chicken while it cooks. Roast for 45 minutes before flipping it onto its other side and cooking for another 45 minutes until golden brown and crispy on both sides.
Braised Beef and Lentils with Sweet Potatoes and Kale
This hearty dish is full of flavor and nutrients!
Ingredients:
1 tablespoon olive oil
4 cloves garlic, minced
3 tablespoons tomato paste
1/2 cup dry red wine
3 cups low sodium beef stock or broth
1 1/2 cups green lentils, rinsed and picked over for stones
salt and freshly ground black pepper, to taste
2 teaspoons chopped fresh thyme leaves
6 medium sweet potatoes, peeled and chopped into 1-inch chunks (about 6 cups) 2 teaspoon salt
6 large kale leaves, stems removed and roughly chopped (about 4 cups)