It has been said that “variety is the spice of life”. high blood pressure or even a formal diagnosis of hypertension may mean that you need to make some adjustments to your current lifestyle, which may include being more mindful of what you put into your body down to every essential ingredient used in your appetizers and meals. However, there are still plenty of ways to enjoy delicious tastes and flavors while trying to control your blood pressure levels:without letting go of that spice.
To manage high blood pressure with your diet in mind, food choices like salmon, avocadoand dark green leafy vegetables can helps in lowering blood pressure levels Historically, scientific investigation has also shown a direct correlation between blood pressure levels and sodium intake. That said, avoiding high-sodium foods is another way to effectively keep your blood pressure readings in a healthy range.
According to the American Heart Associationthe general rule of thumb is not to exceed 2,300 milligrams of sodium per day. For adults, particularly those who have hypertension or a predisposition to this condition—should limit themselves to about 1,500 milligrams of sodium a day. To put this in perspective, a single teaspoon of table salt supposedly contains 2,325 milligrams of sodiumso that’s just 25 milligrams more than the recommended daily limit for the average person.
While table salt may lose its place on your spice rack as a staple seasoning, cutting back on sodium and making other lifestyle changes more conducive to healthy blood pressure levels doesn’t mean sacrificing tasty foods for the stuff you eat. bland and boring. We spoke with sydneygreeneMS, DRa registered dietitian and member of our board of medical experts, to find out what seasoning options you can use to liven up your dish without causing your blood pressure to spike or skyrocket altogether. These are the spices he suggests using if you have high blood pressure.
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“Dulse is a type of seaweed that you can buy in a container similar to salt,” explains Greene. “Provides a salty taste, umami taste without all the sodium. It also provides important nutrients such as iodine and calcium.””
Studies, such as the one found in marine drugs, have also linked the consumption of seaweed nutrients and their extracts with better cardiovascular health. Because high blood pressure is one of the most critical cardiovascular disease risk factorslowering blood pressure also means reducing the risk of developing other cardiovascular complications.
Although candy is generally low in sodium, some spice brands may include more of this mineral in their products than others. So when looking for granulated Dulse, always be sure to double check the nutritional information before making your purchase. Some delicious sweet condiments that are low in sodium include Maine Sea Seasonings Dulse Granules by Maine Coast Sea Vegetables or Eden Organic Dulse Flakes. Each of these shakes only contains 1% sodium per teaspoon.
“Turmeric is an incredibly flavorful spice that is well known for its anti-inflammatory effects,” says Greene.
This spice is also known for its ability to potentially boosting nutrients from other foodsmaking it an excellent addition to nutrient-dense foods such as sweet potatoes—which can also naturally lower blood pressure through high amounts of potassium.
Greene also suggests combining turmeric with black pepperbecause doing so allows your body to better absorb and utilize this tasty spice.
Although it may not be as potent as when fresh or chopped, Garlic the powder remains a popular spice that can add flavor to any dish through subtle notes of full flavor.
“Garlic adds depth of flavor to most dishes and is great for the immune system,” says Greene. “In high doses, consuming garlic can even help lower blood pressure.”
One teaspoon of garlic powder contains a negligible amount 1.86 milligrams of sodium. To put that into perspective, there are 2,360 milligrams in a teaspoon of table salt.
It’s always a good idea to err on the side of caution by using this spice in healthy moderation while cooking and to read the nutritional information on any garlic powder you may want to purchase. At a minimum, you’ll want to make sure that what you’re adding is actually garlic powder, not the spice’s high-sodium cousin. garlic salt, which contains 1,960 milligrams of sodium per teaspoon. Knowing your sodium intake can help you make the best dietary decisions for your blood pressure.
“Smoked paprika is a great addition to many savory dishes and can provide a smoky flavor without adding sodium or preservatives,” advises Greene.
Additionally, Greene reveals that to really see the health benefits of paprika, including its ability to help regulate blood sugar and fight inflammation, you have to consume this spice in large quantities and frequently. So for those with high blood pressure and an insatiable craving for intense, spicy, smoky flavor, paprika might be the perfect choice.
Kayla Garritano
Kayla Garritano is a staff writer for Eat This, Not That! She is a graduate of Hofstra University, where she majored in Journalism and double majored in Marketing and Creative Writing. Read more about Kayla
