You Can Still Be a Foodie with High Blood Pressure

woman eating a high blood pressure friendly meal

Woman Eating a High Blood Pressure Friendly Meal

Everyone loves a delicious dish, including yourself, right? Though when you suffer from high blood pressure (hypertension) you’re likely to think you’ve got two choices when it comes to eating: eating incredibly tasteless bland food for the rest of your life or continue eating the way you typically do and see where it takes you, after all, there’s medication.

The problem with the latter is it can contribute to taking more medication or worse yet, lead to heart disease and stroke.

But, there’s good news, you can take care of your blood pressure and be a foodie at the same time, you just have to be a smart foodie. Start being a smart foodie with these six simple tips.

  1. Understand how to read food labels
    The nutrition facts label is a key tool when making healthier food choices. The most important number on food labels … serving sizes. According to Johns Hopkins Exercise Physiologist, Kerry J. Stewart, Ed.D., “a lot of people don’t pay attention to serving size when they read nutrition labels, so they wind up getting double, triple or even quadruple the amount of calories, carbs, fats and so on.” Once you know the serving size, you can better measure calories and choose your nutrients wisely – taking in more fiber, potassium and vitamins A and C and reducing cholesterol, sodium, sugars, saturated fats and trans fats, which can also be found in hydrogenated and partially hydrogenated oils.
  2. Stay hydrated
    It is important for the body to have adequate fluids, especially water. Water helps prevent dehydration, flushes out excess sodium, assists with weight loss, and helps with the digestion and absorption of key nutrients. Your water intake doesn’t always have to be straight out of the tap, try spring water or add a twist of lemon or lime for some added flavor. Unless you’re advised otherwise by your physician, you can still have your favorite beverages, though you’ll want to limit your intake of them because of their added sugars or salt. Make these an indulgence rather than an everyday occurrence.
  3. Reduce your sodium intake
    Too much salt or sodium can cause your body to retain fluid, which can increase blood pressure. To reduce your sodium intake eat fresh produce, use herbs and spices for flavor and choose low- sodium or no-added-salt “convenience” foods.
  4. Include a variety of colorful vegetables
    Vegetables add important heart-healthy nutrients and fiber that help you feel satisfied and full. If you’re a vegetable lover, try eating more vegetarian meals. Vegetarian diets tend to be higher in potassium, magnesium and calcium. You can find loads of vegetarian recipes online. Experiment, try new dishes and see what you like.
  5. Eat fresh, in-season fruit
    It’s healthier, more refreshing, and best of all, requires very little prep work from you. Though, if you like creating in the kitchen, try various fruit salad combinations and add it to other foods for extra pizazz. Either way, fruit is a good multi-purpose food; you can start or end your day with it or snack on it in the middle of the day and on the go. According to the United States Department of Agriculture, the following fruits are available during the following seasons:fruit by season
  6. Choose nuts and seeds for fun snacks
    Nuts and seeds make for great snack foods. They’re rich in sources of energy, magnesium, protein and fiber. But, if you’re going to snack on these, remember to choose salt-free. The National Institutes of Health’s (NIH) National Heart, Lung and Blood Institute recommends eating almonds, hazelnuts, mixed nuts, peanuts and sunflower seeds.

With these six tips, you now have a starting point for eating delicious dishes with a healthy twist.

For more help on managing high blood pressure, enroll in our Living Health with Hypertension class.

What are your favorite high blood pressure friendly foods? Share with us and our readers.