Your daily intake of salt has a direct impact on your blood pressure. For some individuals who are salt sensitive the impact on blood pressure levels is even greater.

Restock Your Spice Rack

Spices are a wonderful way to add flavor to your foods so you are less tempted to reach for the salt shaker at the table. However, you need to purchase the right spices. For example, replace garlic SALT, which contains 320 mg of sodium per ¼ teaspoon, with garlic POWDER which contains 1 mg per 1 teaspoon.

The same goes for onion salt, replace it with onion powder and any other ‘salts’ you may have in your cupboard.

Continue reading ‘Which is better to lower blood pressure? Garlic SALT or Garlic POWDER’ »

With high blood pressure it’s important you follow a diet low in sodium and low in fat (particularly saturated and trans fat).

Here are 7 foods to avoid:

1. Pickles

Pickles are low calorie, which is great. However, they are loaded with sodium. One medium pickle (~5 inches long) can have around 570 mg of sodium. That’s over 1/3 of your sodium limit (1500 mg) for the day.

2. Canned Chicken Noodle Soup

I know, the thought of chicken noodle soup sounds warm and comforting . . . but beware! A one cup serving can contain up to 880 mg.

3. Sauerkraut

It’s a low calorie and a great way to add vegetables to a bratwurst, right? Nope. A half cup may only have ~13 calories, but it also provides you over 460 mg of sodium.

4. Fast Food French Fries

Yes, many fast food chains are now frying their fries up in trans fat free oil (but not all!); French fries still provide a large dose of fat and sodium. A medium serving of fries provides ~19 grams of fat and 270 mg of sodium.

5. Bacon

I don’t really count this as a meat. It’s mostly fat with three slices carrying 4.5 grams of fat and ~270 mg of sodium. Opt for lower sodium varieties and try turkey bacon instead of pork. Even with these switches bacon should remain a “special treat” not an everyday indulgence.

6. Whole Milk

Dairy is a great source of calcium, but high fat dairy sources provide more fat than you need. A one cup serving of whole milk provides 8 grams of fat, 5 of which are saturated.

7. Frozen pot pies

A single pot pie equals a serving of ~1300-1400 mg of sodium PLUS ~35 g of fat. The fat includes trans fat which you want to eliminate from your diet completely and an unhealthy dose of saturated fat. Clear out your freezer.

Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure at http://lowerbloodpressurewithlisa.com.

All the best,
Lisa Nelson RD
http://lisanelsonrd.com

The effectiveness of potassium to lower blood pressure is directly related to sodium. Potassium works to balance out the sodium in your diet. An adequate potassium intake can lower systolic pressure ~4.4 mm Hg and diastolic pressure ~2.5 mm Hg.

If you want to prevent or lower blood pressure it’s very important you balance your intake of sodium and potassium. The more potassium in your diet and the lower the sodium, the better your blood pressure will be.

Sodium Recommendations

The typical American diet contains 3.6 grams of sodium daily. It’s recommended that sodium intake be limited to 2.3 grams or less daily (~1 teaspoon). If you already have high blood pressure you’ll want to restrict your sodium intake even further – less than 1500 mg/day.

How Much Potassium?

Continue reading ‘Lower Blood Pressure with Potassium’ »

A few steps you can take right now to promote a lower blood pressure include:

1. Quit smoking
2. Lose and/or maintain a healthy weight
3. Decrease salt intake to less than 2400 mg sodium per day
4. Restrict alcohol to less than 1 drink/day for women and 2 drinks or less per day for men
5. Exercise 30 or more minutes daily
6. Following a heart healthy diet, such as the DASH diet to lower blood pressure

Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure and http://www.lowerbloodpressurewithlisa.com.

All the best,
Lisa Nelson RD
http://www.lisanelsonrd.com

Too much sodium in your diet can contribute to high blood pressure and make your blood pressure treatment less effective.

Sodium versus Table Salt

First, let’s clear up the confusion about the difference between sodium and table salt. Table salt is a combination of the two minerals sodium (Na) and chloride (Cl). Table salt is 40% sodium and 60% chloride.

Sodium

Sodium is a mineral that is vital for health. Sodium maintains fluid balance, which is why it plays a key role in blood pressure control.

There is a direct relationship between sodium intake and blood pressure. Reducing sodium to 2.3 grams sodium (6 g table salt) daily is linked with decreased blood pressure levels.

Sodium Intake

A typical U.S. diet means a high sodium diet. The average American consumes 6-18 grams of table salt daily (about 3 teaspoons). The body only needs 200 mg daily. That is 30 times less than what American’s typically consume.

To be heart healthy, sodium intake should be reduced to less than 2300 mg (1 teaspoon) daily.

Sources

Sodium is found naturally in food, but most sodium we consume has been added for food preservation and preparation. To successfully reduce sodium intake you need to be aware of the table salt you add to foods and the sodium pre-added to foods.

75% of the typical American diet comes from processed foods – sauces, soups, condiments, canned foods, and prepared mixes. Fast food is another common source of sodium.

Tips to Reduce Sodium Intake

Use less salt at the table and when cooking.

If you automatically add salt to food before tasting it, this is the first place to start cutting back. You have many options for flavoring your food in place of salt – salt substitute, herbs, and spices.

If you want to try salt substitute, check with your MD. Salt substitutes contain potassium and needs to be monitored if you have kidney disorders.

Read labels when buying prepared and prepackaged foods.

When reading labels, here are some terms to avoid:

• Salt (sodium chloride)
• Monosodium glutamate (also called MSG)
• Baking soda (sodium bicarbonate)
• Baking powder
• Disodium phosphate

Select canned, frozen, and snack foods without added salt, such as unsalted nuts, unsalted broths, and no added salt canned vegetables. Better yet, switch from canned vegetables to frozen with no added salt or fresh veggies. Limit salty snacks like chips, pretzels, and salted nuts. Cheese is anther high sodium source.

Make healthy choices when dining out.

Here are some tips to enjoy a meal out and maintain a low sodium intake:

• Use pepper for extra seasoning instead of salt.
• Avoid sauces or gravies.
• Order broiled and baked meats.
• Avoid seasoned or blackened menu items.
• Avoid menu items with a lot of cheese.
• Avoid soy sauce and MSG.

Salty flavor is something you have trained your body to prefer. You can retrain your taste buds over time with the ultimate goal of lowering high blood pressure.

To receive heart health and weight loss tips from dietitian Lisa Nelson, subscribe to The Heart of Health and grab your free report “Stop Wasting Money – Take Control of Your Health” today!

All the best,
Lisa Nelson RD

I frequently speak to people that have the misconception sea salt is better for your heart health than regular table salt. From a chemical and nutritional standpoint, both are sodium chloride and you want to limit your sodium intake to 2300 mg (~1 tsp of table salt) or less to promote blood pressure control.

If you use kosher salt, which has larger crystals, you benefit because less salt “fits” in one teaspoon due to the larger crystal size. A teaspoon of kosher salt provides about 1900 mg sodium. Sea salt is available in this larger crystal form, also.

All the best,
Lisa Nelson, RD, LN
The Heart of Health

Today is World Heart Day, so I want to give nine steps that will lead to high blood pressure control and ultimately heart health!If you live with high blood pressure, you’re familiar with the side effects of anti-hypertensive medications. Fortunately, medications are not the only way to rein in high blood pressure.

Lifestyle plays a key role. By altering some choices you make, you can avoid or reduce the need for medications.

Here are 9 steps that will start you towards blood pressure control.

1. Put out the cigarette.

There is a significant blood pressure rise with every cigarette you smoke.

2. Pour out the liquor.

More than two drinks daily for men and one for women can elevate blood pressure. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1 ½ ounces of 80-proof distilled spirits.

3. Get off the couch.

Inactivity equals an increased heart rate. Increased heart rate means the heart must pump harder and exert more force on artery walls. Shoot for 30 minutes of activity 5 or more days each week. Get moving!

4. Chill out.

Do you turn to cigarettes, alcohol, or food to cope with stress? If so, find a new method ASAP. Possibilities include meditating, taking a bubble bath, going for a long walk – whatever works for you.

5. Do NOT chew the fat.

Reduce saturated fat intake (i.e. trim visible fat off meat, switch to low fat milk). Replace saturated fats (such as shortening, butter, and ice cream) with unsaturated fats (such as canola oil, margarine, and low fat yogurt).

6. Use fatty acids.

Become omega 3 savvy and consume omega 3 fatty acids everyday (i.e. salmon, walnuts, canola oil, herring, and avocados).

7. Stop shaking the salt.

Taste your food before salting it! Read food labels to limit sodium intake to 2300 milligrams per day. Most Americans consume 6-18 grams daily. Pull out herbs and spices in place of the salt shaker.

8. Rake in the roughage.

Make whole grain products, fruits, and vegetables your friends. The more the merrier. A high fiber diet is necessary for heart health. You need 25-35 grams of dietary fiber daily. A fruit serving generally provides 2-4 grams of fiber, whole grain pasta 5 grams, and you can find 100% whole wheat bread with 5 grams.

9. Know your minerals.

Three minerals play critical roles in blood pressure management – potassium, magnesium, and calcium.

Potassium

If you are treating high blood pressure with a diuretic, you are excreting potassium. Two of the best potassium sources are potatoes and bananas.

Magnesium

As you switch from refined grains to whole grains your magnesium intake will increase. Magnesium is lost when grains are refined (bran and germ removed). Also, diuretics have the same effect on magnesium as they do potassium.

Calcium

Get your 3 a day. You need 3 servings of low fat dairy everyday. High fat dairy does not have the same protective effect when combating high blood pressure. One dairy serving is equal to 8 oz. of milk, 8 oz. yogurt, 1-1/2 oz cheese, and 1/2 cup cottage cheese.

To receive free heart health and weight loss tips from dietitian Lisa Nelson, subscribe to The Heart of Health and grab the free report: “Stop Wasting Money – Take Control of Your Health!”

Canned vegetables are high in sodium, while frozen vegetables (without added sauces) usually have no added sodium. Buy the large economy size bags, pour out the amount you need for your meal, close the bag with zip closure or twist tie and stick back in the freezer until next time!

Making this change will significantly reduce your sodium intake, promote blood pressure control and heart health!

Be sure to sign up for regular heart health and weight loss tips through The Heart of Health ezine!