If you have hypertension, or high blood pressure, you have likely been told to make several lifestyle adjustments by a number of healthcare professionals. Dietary changes, regular exercise, stress reduction, and more can help naturally lower blood pressure, according to the National Heart, Lung, and Blood Institute (NHLBI). Your diet, however, is one of the best places to start, as natural nutrients pack more beneficial compounds that benefit cardiovascular health. 

Avoid Processed Foods

Generally speaking, you should avoid all processed foods, especially ultra-processed foods, when you have high blood pressure. Those foods include refined carbs and sugars, packaged sweets, sodas, energy drinks, deli meats, bottled sauces, and more. Instead, it’s better to focus on consuming fresh fruits, vegetables, whole grains, legumes, nuts, seeds, and lean protein, such as wild caught fish and organic chicken. 

When you get nutrients through whole foods, instead of supplements, the body can use them more efficiently. Various studies indicate that separating a single nutrient, such as vitamin C or omega-3 fatty acids, and concentrating it into pill form is not as effective as it is when in natural food form. 

What Is High Blood Pressure?

Often referred to as the “silent killer,” high blood pressure affects nearly 50% of the U.S. adult population. The American Heart Association (AHA) states that the criteria for high blood pressure are:

• Normal blood pressure: less than 120/80 millimeters of mercury (mmHg)
• Elevated blood pressure: systolic between 120 and 129 mmHg and diastolic between 80 and 89 mmHg
• Stage 1: systolic between 130 and 139 mmHg or diastolic between 80 and 89 mmHg
• Stage 2: systolic at least 140 mmHg or diastolic at least 90 mmHg
• Hypertensive crisis: systolic over 180 mmHg or diastolic over 120 mmHg, with people requiring prompt changes in medication if there are no other health issues

If you are worried about blood pressure, the first step is to have your pressure checked by a healthcare professional. After determining the status of your blood pressure, you can take appropriate actions and start eating more of the following foods, especially if your pressure is on the higher side. 

Salt-Free Seasonings

Salt is hidden in many seasoning blends, such as Old Bay, steak seasoning, rotisserie seasoning, and most other blends. Cut down on the amount of salt you use by utilizing different herbs and spices. We are referring to seasonings like basil, parsley, paprika, turmeric, garlic powder, white pepper, curry powder, chili powder, marjoram, etc. You understand the point, right? Dried herbs and spices can help reduce salt intake because they do not contain added sodium that regular seasoning blends have. Onion salt or garlic salt, for example, should be avoided. Instead, opt for onion powder or garlic powder. 

Oat Bran

Oatmeal can be a great breakfast choice, so long as you do not eat the flavored oatmeal packets. Those are highly problematic because they are seemingly healthy, but rich in sugar, sodium, and processed ingredients. Instead of oatmeal packets, choose oat bran, which is a great source of fiber, a nutrient that may help lower blood pressure and improve digestive health. Oat bran also contains soluble fiber, which has demonstrated an ability to reduce LDL (bad) cholesterol levels. You can also choose old-fashioned oats or steel cut oats, which are the least processed of other oat varieties. 

Enjoy Bananas

Health experts recommend that people with high blood pressure consume bananas because they are particularly rich in potassium. Various studies indicate that people with hypertension have an increased need for potassium, which some people tend to lack in their daily diets. A lack of potassium can impact heart rate and muscle function. Additionally, bananas are rich in fiber, which may help lower blood pressure as well. 

Eat Flaxseed

Flaxseed, which comes from the flax plant, is rich in flaxseed oil, which is thought to reduce high blood pressure. Researchers attribute this to the impressive omega-3 fatty acid content. When you crush flax seeds into flaxseed meal (ground flaxseed), the body has an easier time absorbing the omega-3s. That’s why we recommend people to use this version.

Eat Lima Beans

Most beans, lima beans included, are great sources of fiber and protein. Lima beans happen to be a great food choice for people who want to naturally lower blood pressure. They are higher in potassium than most other beans, and potassium can help reduce sodium levels in the body. The best way to enjoy lima beans is to buy the uncooked versions and boil them in water until tender. Canned varieties can be questionable, due to the fact that many canned beans contain lots of salt. If you find a can with “no salt added” on the label, feel free to enjoy it!

The Humble Potato

Before we get to the good stuff, this isn’t your hall pass to enjoy fries all day long. A regular Idaho potato is a great source of potassium, which works to lower blood pressure. Potatoes are also great sources of fiber, in addition to being cholesterol- and fat-free. You can enjoy a baked potato, just make sure that you don’t dump dollops of sour cream all over it. Additionally, try not to load it up with cheese and bacon because that will detract from the health benefits.

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Do you check your blood pressure? Discover how to detect high blood pressure and how to fix it!

Chapters:
0:00 Intro
0:13 1. The Silent Killer
1:10 2. Blindness
2:02 The Fix Is In
2:49 Outro

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Healthy eating can lower your blood pressure. Keep watching to learn how to manage it with a heart-healthy diet.

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Research shows that aloe vera juice may be beneficial for people with diabetes. Aloe vera contains active components that help in lowering high blood pressure. It’s also been shown to lower blood glucose levels. Please consult with a doctor before consuming.

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Sugar can activate the same reward system as when you take drugs. When you try to cut sugar out of your diet, your body goes through withdrawals because it misses that dopamine rush. It can case difficulty sleeping, cravings, trouble focusing, and moodiness. Too much sugar can result in high blood pressure, inflammation, weight gain, diabetes, and fatty liver disease. If you have diabetes, eating too much sugar can also lead to kidney damage.

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The major warning signs of diabetes include frequent urination, lack of energy, weight loss, and excessive thirst. If you’re feeling these symptoms, please go to the doctor immediately. Some tips for healthy eating with diabetes include choosing healthier carbs, eating less salt and red meat, choosing healthier fats, and eating more fruits and vegetables.

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We have a food problem in the United States. From frozen dinners and fried foods to processed snacks and condiments, Americans over-consume salt. It’s something that doctors warn adults about on a regular basis, but seldom do Americans take steps to reduce their sodium intake. New salt guidelines from the Food and Drug Administration (FDA) aim to crack down on salt intake. 

By putting out these guidelines, the hope is that food manufacturers and restaurants reduce the amount of sodium in their foods over the next 2.5 years. Although the guidelines are voluntary, reducing the amount of sodium by 12% in commercially processed, packaged, and prepared foods is the goal. The reason for these guidelines is because sodium is a main staple in the Standard American Diet. In fact, over 70% of the total sodium intake for the average American comes from added sodium during food manufacturing. 

Sodium In The United States

According to health surveys and medical research, the approximate daily consumption of sodium in America is about 3,400 milligrams (mg). The Dietary Guidelines for Americans for the years 2020-2025 says that the recommended daily allowance of sodium should be 2,300 mg for people aged 14 and up. The American Heart Association (AHA) applauded this decision, as excess sodium intake can lead to high blood pressure, which increases the risk of heart attack and stroke. 

Although it’s beneficial to educate the public about the dangers of consuming too much sodium, it’s not enough to stop people from overindulging. More than 4 out of 10 American adults have high blood pressure, with numbers increasing across minority populations. That’s not because people season their food with table salt. The problem is that the excess salt already exists in the packaged, processed, or restaurant foods people eat. Adding more table salt to the equation only worsens the problem. 

The Guidelines Are Only Voluntary

The FDA is not enforcing food manufacturers or restaurants to lower the amount of sodium they add to food. The dietary guidelines are in place for the knowledge of the general public, but people easily exceed these guidelines, especially in America. For example, the new 2,300 mg of sodium per day guideline is about half of what the average American adult consumes daily. This explains the higher numbers of hypertension throughout the country. Unfortunately, there is no mandate that enforces the amount of sodium added to food. 

The reality is that hundreds of thousands Americans die each year from chronic disease related to poor nutrition. Making food manufacturers and restaurants adhere to the newer sodium guidelines would be the best way to tackle this problem. It may not show positive results right away, but a gradual reduction over time would allow people’s palates to adapt to less sodium. Eating salty foods only makes people crave more salt, so reducing the amount of salt in food could potentially change eating habits. 

The Next Step

Lowering a person’s sodium intake from 3,400 mg per day to 3,000 mg per day is not enough. According to the AHA, reducing an American adult’s sodium intake to 2,300 mg per day could prevent about 450,000 cases of heart disease. Additionally, this could save about $40 billion in healthcare costs over a 20-year period. Most of all, reducing sodium intake can help improve quality of life. Simple math makes it clear: reducing sodium intake can lower the risk of cardiovascular disease. If people make the effort to adhere to the new guidelines, their health will benefit in the long run. 

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Eating healthy can change your life.

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About 50% of American adults have high blood pressure, and only one in four people with high blood pressure has it under control. There is no single cause of high blood pressure; rather, health experts attribute high blood pressure to a combination of excess salt intake, poor diet, stress, lack of exercise, and obesity. Managing your salt intake, however, may be one of the best things you can do for your heart.

We’ve been taught that salt is an essential seasoning. In fact, people often review food with comments such as, “It’s too salty,” or, “It needs more salt.” When people say these simple critiques of a dish, they actually mean that the food needs more or less acidity. There are many ways to enhance the flavor and increase the acidity level of a dish without using salt. People just get lazy and don’t want to experiment with other spices. Since salt can contribute to the development of high blood pressure, it’s worth knowing about salt alternatives. 

What Is High Blood Pressure?

High blood pressure, also known as hypertension, increases your risk of stroke and heart disease, two leading causes of death worldwide. High blood pressure is determined by the amount of blood the heart pumps and the resistance of blood flow in the arteries. If you have narrow arteries, the heart has to work harder to pump blood throughout the body. This increases your blood pressure.

Nutritionists recommend using the following salt alternatives to keep sodium levels in check. Start cooking with them and let us know if they work for you. 

10 Salt Alternatives

Lemon Juice Or Zest

Lemon, or any citrus fruit, brings a bright acidity to a dish. Both the juice and zest act similarly to salt in that they elevate the acidity and enhance the other flavors in the dish. You can finish a dish with a squeeze of lemon, you can marinate with lemon juice, or you can sauté with lemon juice. Adding lemon zest will give a slightly bitter note, so be aware of that. 

Nutritional Yeast

The cheese-like flavor from nutritional yeast goes great in pasta sauces, popcorn, or even quinoa. It doesn’t contain dairy; rather it is deactivated yeast in the form of powder or flakes. It’s a much healthier alternative to salt because it contains vitamin B12, fiber, and protein.

Chives

The intense oniony flavor of chives brings out the inherent flavors of the other ingredients in whatever you’re cooking. They go great in salads, mashed potatoes, and sauces. If you use fresh chives, add them to the dish at the last minute or so before serving because heat destroys the flavor.

Coriander

Did you know that coriander seeds actually blossom into cilantro? They offer a very lemony and floral essence when you grind them up and season your food with them. Whole coriander seeds are excellent for broths, curries, and soups. They also offer a wide range of antioxidants, including tocopherols, quercetin, and terpinene. 

Raw Apple Cider Vinegar

If you’ve ever made a salad dressing with apple cider vinegar, you know that you don’t need the addition of salt. The bright, acidic flavor makes it an excellent salt alternative, and it is incredibly versatile as well. Additionally, apple cider vinegar is great for improving alkaline levels and reducing cholesterol.

Coconut Aminos

Coconut aminos is not completely free of sodium. It does contain about 90 milligrams (mg) of sodium per teaspoon, but soy sauce contains 280 mg of sodium per teaspoon. It offers the same saltiness of soy sauce with a subtle hint of sweetness. You can use it in sauces, dressings, stir-fries, and marinades. 

Dill

Both dried dill and fresh dill offer a signature flavor that is similar to fennel or celery. It’s a great salt substitute that goes well with potatoes, cucumbers, or salad dressings. If you mix dill with lemon juice and olive oil, that goes great on wild caught fish. 

Black Pepper

Salt and pepper are the king and queen of seasonings, but you can rely on pepper to offer that subtly spicy savoriness to dishes, especially if you’re trying to reduce your sodium intake. You can season almost anything with pepper! What’s great about pepper is that the chemical compounds can help fight inflammation!

Garlic

Similar to onion, garlic offers a pungent aroma and flavor to your food. It’s a staple ingredient in most cuisines, and for good reason! Garlic is rich in allium, which is a compound that can help to improve cognitive function, boost the immune system, and reduce blood pressure. 

Ginger

Ginger is like garlic in that it has a pungent flavor. If you add ginger to stir-fries, beverages, soups, sauces, dressings, or marinades, you may notice that you don’t need salt. Ginger is slightly bitter, but it has a sweet undertone. Additionally, it has anti-inflammatory properties that can reduce muscle soreness and improve joint health.

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People in Western cultures like to think that nutritional deficiencies only exist in developing countries or remote locations where food is scarce. The theory behind this is that there is an overabundance of food in Western countries. Quantity is vastly different than quality, and consuming a lot of food doesn’t mean that you’re exempt from becoming nutrient deficient.

Nutritional Deficiencies Explained

Humans didn’t always eat the processed foods, refined grains, sugars, artificial sweeteners, and hormones in factory farmed meat that they do nowadays. The transition from a Paleolithic diet to the current Standard American Diet is the easiest explanation for nutrient deficiencies. The Paleolithic diet was rich in plant-based foods, with occasional grass-fed wild game or wild caught fish. This diet offered an array of vitamins and minerals, whereas the modern day American diet consists of food with little to no nutritional value. People do not consume the recommended daily intake of fruits and vegetables, and the foods they do eat put them at risk of developing hardened arteries, kidney failure, stroke, diabetes, metabolic syndrome, and heart attack. But this can all be avoided with proper diet modifications.

As we previously detailed in many articles, a balanced diet plays a large role in controlling blood pressure. Various studies have determined that specific minerals, in addition to general macro and micronutrients, are beneficial for blood pressure management. A diet of processed, canned, and frozen foods will not supply the body with nutrients that are needed to balance blood pressure levels. Whether you have high blood pressure or you are simply looking to maintain blood pressure levels, focus on consuming the following four nutrients.

Magnesium

Magnesium has many jobs in the body, some of which include regulating blood pressure, muscle & nerve function, and blood sugar. The body requires magnesium to develop healthy bones, produce energy, and help blood vessels to relax. The National Institute of Health (NIH) has reported that most American adults do not meet the recommended daily intake of magnesium, which is 420 milligrams (mg) for men over 50 and 320 mg for women over 50. While magnesium supplements are available, nutritionists advise consuming magnesium from plant-based food sources for optimal absorption. The best magnesium sources include dark leafy green vegetables, unrefined whole grains, nuts and seeds, and legumes.

Omega-3 Fats

Beneficial for cardiovascular health, omega-3s are necessary polyunsaturated fats from plant and animal food sources. Most people consume an excess of omega-6 fatty acids, but nutritionists claim that people should focus on eating more omega-3 fats. A 1: 1 ratio of omega-6s to omega-3s is ideal, but today’s diet sees an excess of omega-6s in the body. The ratio can get up to 16:1, meaning there is only one gram of omega-3s consumed for every 16 grams of omega-6s. Studies have shown that improving this ratio to 4:1 can decrease the risk of cardiovascular-related death by 70 percent. Great sources of omega-3s include pine nuts, walnuts, chia seeds, tahini, Brazil nuts, flaxseeds, avocados, and olive oil.

Potassium

Potassium is a necessary mineral for optimal muscle function, but it also works to relax blood vessel walls, resulting in lower blood pressure levels. Maintaining proper potassium levels helps to prevent irregular heartbeat by conducting electrical signals between the nervous system and heart. If you are taking a diuretic for high blood pressure, however, potassium can leave via urination, meaning that consuming potassium-rich foods may not maintain proper potassium levels. About one-third of patients with edema or high blood pressure don’t get enough potassium. Too much potassium can cause irregular heart rhythms, though; so adults are recommended to consume 4.7 grams per day.

Coenzyme Q10

Coenzyme Q10, also known as CoQ10 or ubiquinone, is a self-produced nutrient and molecule that acts like an antioxidant in human cells. Many factors deplete CoQ10 levels over time, long-term use of certain pharmaceutical drugs and cholesterol-lowering statin drugs being the primary culprits. CoQ10 supplementation is often recommended for people with fibromyalgia, myocardial infarction, depression, or Parkinson’s disease. This nutrient works to enhance blood flow and protect blood vessels, ultimately influencing blood pressure. If CoQ10 isn’t in great supply, a person with high blood pressure may be in trouble. Studies have found that CoQ10 supplementation for people with high blood pressure helped to lower readings by up to 11mm Hg systolic and 7mm Hg diastolic. While supplementation is an option, CoQ10 can be found in pistachios, sesame seeds, oranges, strawberries, broccoli, cauliflower, and peanuts.

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