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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This salad uses an amazing raspberry vinaigrette, but you can use another cleanse-approved dressing if you prefer different flavors. The refreshing flavor of the dressing pairs beautifully with the crunch of this broccoli salad. Plus, this salad has tons of protein.

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High blood pressure is a medical condition that is characterized by elevated blood pressure levels in the arteries. Due to the recent changes in blood pressure guidelines, it is estimated that about 50% of American adults will have high blood pressure. While some medical experts encourage lifestyle and dietary changes to improve the condition, other doctors immediately prescribe medications to lower blood pressure.

What Is High Blood Pressure?

Hypertension, the medical term for high blood pressure, not only increases a person’s risk of heart attack, but it also contributes to atherosclerosis. High blood pressure is often categorized as primary or secondary. The former accounts for about 90-95% of cases and is characterized by no medical cause, and the latter accounts for 5-10% of cases, which are caused by other conditions that affect the endocrine system, arteries, heart, or kidneys.

What Causes High Blood Pressure?

The most common type of high blood pressure is attributed to sedentary lifestyle, excessive stress, potassium deficiency, obesity (about 85% of cases occur in people with a body mass index greater than 25), and vitamin D deficiency. Another common cause is diet, primarily due to the excessive intake of salty foods or foods that are rich in trans and saturated fats.

If you are thinking of experimenting with herbs to lower your blood pressure, it is wise to research the herb to see if you are allergic to it. Some herbs may interfere with medications or induce side effects, so do your homework prior to experimenting with the following herbs.

Garlic

Historically, garlic has been used to help remedy a variety of cardiovascular conditions. The common thought is that it helps to increase nitric oxide production, which can relax muscles and improve vasodilation. According to several studies, garlic preparations have been effective at reducing blood pressure levels when compared to placebo. The antioxidant and anti-hypertensive properties make garlic an excellent choice for high blood pressure patients.

Moringa

Moringa is one of the most recommended medicinal herbs in Ayurveda. While there are historical accounts of it being used for hypertensive patients, recent studies have concluded that moringa is beneficial for reducing blood pressure. According to a 2006 study, which was published in Phyto-therapy Research, moringa helped to decrease blood pressure levels in rabbits and guinea pigs. Another study found that niacin A1, niacin B3, Niacin A5, and Niacin B10, the chemical compounds in moringa, are responsible for the positive effects on hypertension.

Basil

Besides being the featured ingredient in pesto, basil may also help to naturally lower blood pressure levels. Preliminary research has found that eugenol, a chemical compound in basil, is effective at blocking substances that tighten blood vessels. This could help lower blood pressure, but more studies are needed to confirm this theory.

Celery Seed

Unless you are cooking up stews, soups, or other savory dishes, you will unlikely use celery seed as a regular seasoning. In Traditional Chinese Medicine, celery seed has been used to remedy hypertension, and recent studies have confirmed that it, along with actual celery stalks, is effective at lowering bad cholesterol. Other research has found that celery seed contains luteolin, a bioflavonoid that can help reduce damaged muscle in arterial walls. This helps to ensure minimal plaque build-up in arteries.

Hawthorn

Hawthorn has been used in Traditional Chinese Medicine to help treat hypertension for thousands of years. More recently, clinical trials have shown that it works to lower blood pressure. Hawthorn’s ability to do this is attributed to the flavonoids and oligomeric procyanidins, which are powerful antioxidants that have demonstrated positive influence on the cardiovascular system. Additionally, hawthorn may help to decrease the formation of plaque in arterial walls and improve circulation.

Jiaogulan

This herb gained notoriety as the “herb of immortality” at the 1970 National Census conducted by the Chinese government. The findings indicated that jiaogulan was responsible for increased longevity, which was evident by the amount of centenarians in Southern China. More research found that this herb contains antioxidants and adaptogens, which help to normalize blood pressure. Jiaogulan was given to hypertensive patients in several studies, and roughly 82% cases were normalized by continued consumption of this herb.

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