5 Food Tips to Reduce Blood Pressure

Nearly 50% of Americans have high blood pressure, which means the top number (the systolic blood pressure) is 130 mmHg or higher, and the bottom number (diastolic blood pressure) is great than 80 mmHg. It's estimated that only 1 in 4 adults with hypertension (aka high blood pressure) have it under control either through lifestyle choices, medication, or a combination of both. 

The foods we choose can have a significant impact on blood pressure and it's not just about sodium/salt! 

Try these 5 food tips to start lowering your blood pressure:

1. Use salt-free spices and herbs to flavor food. Spices like cumin, garlic powder, chili powder, oregano, thyme, and so many more add tons of flavor to food so that you don't need as much salt while cooking.

2. Rinse canned beans and vegetables before using to reduce sodium by up to 40%! 

3. Focus on eating potassium-rich fruits and vegetables like leafy greens, low-fat dairy, tomatoes, avocado, oranges, and prunes. Potassium is another key nutrient in managing blood pressure! 

4. Make use of fresh citrus zest and juice to add a bold punch of flavor to homemade dressings, salads, fish, and even baked goods. 

5. Check the nutrition label for amount of sodium per serving. A good goal for packaged foods is to keep milligrams of sodium under 400mg per serving. 

Studies show that the DASH (Dietary Approaches to Stop Hypertension) diet can help lower blood pressure in just two weeks. With a focus on fruits, vegetables, and low-fat dairy products, it is also one of the smartest and healthiest ways to lose weight without the use of medications.

My cookbook includes 200 recipes with meal prep instructions so that you can easily add in delicious, low-sodium recipes to your weekly routine!