Salt Substitutes to Lower Blood Pressure
By reducing the sodium content of your diet you’ll promote a lower blood pressure.
What are salt substitutes?
Salt substitutes are foods low in sodium, but that still provide the flavor of salt. Salt substitutes frequently contain potassium chloride, which provides a flavor similar to sodium chloride (table salt).
Potassium Chloride
Salt substitutes containing potassium chloride not only allow you to reduce your daily sodium intake, the potassium itself promotes a lower blood pressure. A study published in the 2001 British Medical Journal found a high potassium diet linked to many health benefits, such as lower blood pressure, and reduced risk of stroke, heart disease, and kidney damage. Many studies showed an increase in potassium directly associated with a reduction in systolic blood pressure in individuals with high and normal blood pressure levels.
Caution!
While potassium chloride as a salt substitute may be beneficial for many, it can be harmful for some. There are several medical conditions that predispose the development of hyperkalemia (high potassium levels) by impairing the renal excretion of potassium. Some or the conditions that predispose you to hyperkalemia include renal failure, diabetes mellitus, and hypoaldosteronism. Before utilizing potassium chloride as a salt substitute consult with your physician to ensure it’s safe for your situation.
Spices and Herbs
You can make your own salt substitutes by combining dried spices and herbs. Mrs. Dash is a ready to purchase product that provides spice and herb mixes for you ready to use.
If you go this route, just remember these substitutes are not trying to mimic the flavor of salt. Instead you’ll be “retraining” your taste buds to enjoy a wide variety of new flavors so your need for the salt shaker decreases.
Salt Substitutes When Cooking
Spices and herbs or salt substitutes made with potassium chloride both have their place in food preparation. If you are baking foods it is likely potassium chloride products will yield a better result. However, if you are preparing meats, stews, and casseroles a mixture of spices and herbs will do the trick. Experiment to find the flavors you especially enjoy!
Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure at http://lowerbloodpressurewithlisa.com.
All the best,
Lisa Nelson RD
https://lisanelsonrd.com
Tuna – Heart Healthy of Not?
The nutritional quality of tuna depends on a variety of factors, such as the type of tuna you buy, the differences in the fishery where it was produced/captured, the diet of the fish, and even water temperatures.
Types of Tuna
There are dozens of different tuna fish species, but tuna companies group tuna into three categories:
1. White or albacore
Is Tuna a Heart Healthy Food?
Tuna is a fatty fish providing high quality protein, B-vitamins, and selenium. The nutrients help the body produce red blood cells, reduce heart disease risk and macular degeneration, and promote brain growth. The protein provides essential amino acids used for body growth and maintenance, while the fat provides a rich source of heart healthy omega 3 fatty acids.
Many organizations, such as the USDA, American Heart Association, and American Dietetic Association have been encouraging people to eat more fish. This includes eating more tuna. Omega 3 fatty acids have been shown to reduce heart disease risk, blood clots, and stroke, relieve depression, and help fight certain cancers.
How Much Tuna
Omega Q Plus – Heart Healthy Supplement
Are you looking for a supplement to promote heart health? If so I recommend you consider Dr. Sinatra’s supplement Omega Q Plus. This supplement has recently been revised to provide higher levels of the omega 3 fatty acid DHA via calamarine.
Omega Q Plus supports:
Will Avocados Lower Blood Pressure?
Avocados are high in fat; however, they contain heart healthy monounsaturated fats providing anti-inflammatory and antioxidant protection. The avocado inner flesh is a good source of the fatty acid alpha-linoleic acid. Avocados are rich in vitamin B6, pantothenic acid, folic acid, and vitamin E. They also provide the minerals magnesium (important for lower blood pressure!), copper and iron. Avocados also contain the anti-carcinogenic antioxidant glutathione, as well as the beta-sitosterols to promote lower cholesterol levels.
Avocados and Potassium
Now, here’s something I bet your didn’t know – Avocados have more potassium than bananas. Half a medium avocado contains 549 mg potassium, while one medium banana provides 451 mg.
Why is high blood pressure dangerous?
Arteries are made of muscle and tissues that allow them to be elastic and stretch. As blood pressure rises arteries are required to expand further to accommodate blood flow. High blood pressure leads to many health complications, including damage to blood vessels, the heart, and kidneys. If not treated, high blood pressure may contribute to a heart attack and death.
