It seems like everybody and their brother has high blood pressure.
According to the Centers for Disease Control, nearly half of adults in the United States (47%, or 116 million) have hypertension, defined as a systolic blood pressure greater than 130 mmHg or a diastolic blood pressure greater than 80 mmHg, or are taking medication for hypertension.”
High blood pressure is a common condition in which the long-term force of the blood against your artery walls is high enough to eventually cause health problems, such as heart disease, arterial damage, or fluid retention.
I have stage 1 hypertension, so it is in the beginning stages, but now I take a low dose of prescription medication every day. I didn’t have any diet restrictions, but many people are advised to watch their salt intake.
My husband Mark and I like to eat out, and the food doesn’t taste as good as if it were properly seasoned.
How much salt should you eat a day to control high blood pressure?
The American Heart Association recommends no more than 2,300 milligrams (mg) a day, and an ideal limit of no more than 1,500 mg a day for most adults, especially those with high blood pressure. Even cutting back by 1,000 mg a day can improve blood pressure and heart health.”
Less than 2300 mg a day equals about one teaspoon of salt! That’s not very much, and most people would have trouble sticking to it.
According to the National Library of Medicine, both rheumatoid arthritis and osteoarthritis are strongly associated with hypertension. There is an urgent need for hypertension screening and blood pressure control among patients with arthritis.
When you’re cooking at home, you don’t have to add salt to your meals because there is plenty of sodium in the foods that we eat. Hot dogs, bacon, and ham are so tasty, but too salty.
You can buy or make low-sodium soup. Cheese is so delicious in anything, but it can also be high in sodium.
Ditch the Salt Keep the Flavor
Pepper
I like to add pepper to scrambled eggs and tossed salads. It is equally delicious added to soups, roasts, pasta, and other savory dishes.
Balsamic Vinegar
When I eat at our local pizza place, I always order a goat cheese salad with balsamic vinegar. I love the tangy taste, and it tends to be lower in calories than traditional dressings such as ranch or bleu cheese.
Use it for soups, stews, and marinades.
Basil
Basil has a sweet peppery taste and can add flavor to pesto, marinades, dressings, sauces, sandwiches, soups, and salads. Basil is traditionally used in Mediterranean cooking, in tomato-based pasta sauces, pizzas, and Bolognese sauce.
Rosemary
If you are looking to replace salt with flavor in your main dishes, try rosemary. Add to roast or grilled meats, bread, homemade pizza, tomato sauce, beans, potatoes, or egg dishes.
Just use as much as you need because it can overpower the other flavors in the dish.
Dill
Dill sauce goes so well with fish, and when I was in food service, it was a favorite of our residents. Fresh dill can be used in soups, casseroles, chicken dishes, and salads.
This casserole combines heart-healthy salmon with a creamy dill sauce. Increase the amount of dill to replace the ½ teaspoon of salt.
Smoked Paprika
I like regular paprika, but that spicy, smoky taste works well with so many foods. I use it in pot roast, and my usually picky husband gobbles it right up.
Add it to taco meat, stew, chili, and nachos. You can also use it to replace salsa, which is often high in sodium. For this salsa recipe, you can skip the pinch of salt since there are already plenty of flavors.
Caramelized Vegetables
Roasting vegetables brings out a rich, caramelized flavor. My new favorites are carrots and sweet potatoes. I like this recipe because you can use so many variations.
Summary
Like anything new, it may take a while for your taste buds to adjust to the new flavors. Be patient with yourself, make small changes, and see how much better you feel.
