Recipes

15 Foods to Lower Your Blood Pressure (Consider Sodium Free)

  1. Bananas are one of your best options. As it turns out, foods high in potassium help manage high blood pressure because it can minimize the impact sodium has and why it is important to reduce your sodium or go sodium free. The American Heart Association says one medium banana has about 420 milligrams of potassium, which is a significant amount for a relatively small amount of food. The daily recommended potassium intake for adults is 4,700 milligrams, so just one fruit will have you well on your way.
  2. By now, most people know they shouldn’t be eating white bread and that whole-wheat or whole-grain options are better. Registered dietitian Keri Gans tells Health going for whole grains ensures you get all the good stuff — bran, germ, and endosperm. Refined grains, on the other hand, have been stripped of the bran and germ. Luckily, there’s a long list of whole grains to choose from, including quinoa, barley, and brown rice. Read food label to see sodium content.
  3. Unless you also happen to be lactose intolerant, you’re good to go when it comes to dairy products. Some evidence indicates dairy is beneficial for lowering blood pressure, but you want to make sure you’re choosing the low-fat variety, as we know people with high blood pressure should avoid trans and saturated fats. Need more convincing? The DASH Diet, which has been praised for lowering blood pressure, encourages people to incorporate low-fat dairy products into their diets. This includes low-fat yogurt and fat-free milk.
  4. Everyone needs their protein, but red meat definitely isn’t the way to go if you’re trying to control high blood pressure. Because fish contains less saturated fat, it’s a good option. Plus, according to the AHA, the omega-3 fatty acids found in fish may reduce the risk of cardiovascular disease. The best options for a heart-healthy diet include halibut, tuna, and salmon. Ms V’s Spice is Nice Sodium Free seasoning is great on any and all kinds of meats.
  5. Nuts contain heart-healthy omega-3 fats, so there’s little argument about their importance in a diet focused on lowering high blood pressure. Additionally, SFGate says certain nuts could lower cholesterol, which is often a huge offender among those with high blood pressure. So, whether you prefer pistachios to walnuts, snacking on these staples will help keep your heart healthy. Look for low sodium or sodium free nuts.
  6. Legumes aren’t half bad, either. One study examined the role these fiber-rich foods play in controlling blood pressure among patients with diabetes. In a press release, lead study author Dr. David Jenkins said legumes have a “blood pressure-lowering effect in diabetic patients.” Not to mention, legumes are a great source of protein. Ms V’s Spice is Nice sodium free seasoning is excellent with legumes as well.
  7. In addition to being good for those with arthritis, due to its anti-inflammatory properties, olive oil is loaded with heart-healthy fats. According to Mayo Clinic, the healthy fats found in olive oil are monounsaturated fatty acids. These healthy fats can help lower total cholesterol, along with LDL (bad) cholesterol. The Arthritis Foundation recommends 2 to 3 tablespoons daily, and points out that extra-virgin olive oil is a better option, as it isn’t as heavily processed.
  8. You know salt can harm cholesterol and blood pressure, so curbing your desire to sprinkle it on everything is a must. The AHA recommends a daily limit of 1,500 milligrams for most adults, so it’s time to start swapping salt for healthier alternatives. One way the organization recommends shaking your salt habit is by taking advantage of the wide variety of spices and seasonings available. For example, use basil on fish, lamb, and lean ground meats. Use nutmeg on fruits, potatoes, and chicken. And try rosemary on veal, lean pork, and lima beans. Or, just use Ms V’s Spice is Nice Sodium Free One Step Seasoning that keeps you one step towards good health.
  9. Ditching burgers and steak for good is a tall order for meat lovers. But if you can find ways to swap it for chicken more often than not, you’ll be doing yourself a favor. According to the AHA, chicken has less cholesterol and saturated fat than red meats. Seeing as how cholesterol and saturated fat can raise blood cholesterol and make heart disease worse, this difference really does matter. Stick to lean, skinless cuts of chicken. Visit www.SodiumFreeSpices.com and read the testimonials of what others have to say about Ms V’s and its many uses.
  10. Leafy greens, like spinach and kale, may help reduce blood pressure, thanks to magnesium. Research has found taking 300 milligrams of the mineral a day for one month can elevate blood magnesium levels and reduce blood pressure. Furthermore, a press release on the research reads, “High magnesium levels in the blood were linked to improvements in blood flow, another factor associated with lowered blood pressure.” Additional foods that are high in magnesium include whole grains, beans, and nuts.
  11. If beets aren’t already a part of your diet, you should consider adding them in. WebMD explains this mighty root veggie may actually have an immediate effect on your blood pressure — particularly when it comes to the juice. A study found drinking beet juice lowered systolic blood pressure by about 4-5 points. And researchers are hopeful that long-term beet juice consumption would bring about even better results.
  12. There’s good news for pomegranate lovers — a recent study suggests the juice from the fruit can really help out those with high blood pressure. HuffPost reports researchers at Queen Margaret University in Scotland found the majority of those tested who drank 16 ounces of pomegranate juice a day for four weeks experienced lowered blood pressure. And that’s not all the researchers found. It turns out the juice from those tiny seeds also has tons of antioxidants, which are great for your heart.
  13. As if you didn’t need another reason to drink more berry-filled smoothies. A study from the American Journal of Clinical Nutrition found compounds in blueberries protect against high blood pressure. If you’re not a fan of blueberries, these compounds are also found in raspberries, strawberries, and black currents, ScienceDaily reports. The effect was higher in those who ate blueberries over strawberries, though, so choose these if you have the option.
  14. There’s good news if you put garlic in everything — it has some seriously great benefits, especially for your blood pressure. A study published in Nutrition Research found there’s a compound in garlic that can help those with hypertension. Exactly how it does this, however, is still being researched, Livestrong.com notes. To get the most out of your garlic, crushing or chopping it when it’s raw releases the enzyme.
  15. If you’re a tea lover, then it may be time to ditch traditional black and green varieties and go for hibiscus. A study in the Journal of Nutrition found drinking this type of tea consistently can lower blood pressure over time. The study’s author believes it works because the healthy compounds in the tea work together to keep the blood vessels resistant to damage, EatingWell notes. Since many herbal tea blends contain hibiscus, it shouldn’t be too hard to find one you like.
  16. Visit and/or share www.SodiumFreeSpices.com  or post on your Facebook page.  Remember, you are in charge of your health – start 2018 with your health as your number one priority and go sodium free by trying Ms V’s Spice is Nice Sodium Free seasoning – you won’t go wrong!

HAPPY HOLIDAYS!

Ms V and her Team

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