Observing and maintaining a proper diet is often the key solution we arrive at as we evaluate certain causes for high blood pressure. We should be aware that some food, even if it is the right kind should still be handled or prepared in such a way that can prevent high blood pressure. Salt as a source of sodium is the main ingredient to avoid.
Here are some tips on how to handle and prepare food that prevents high blood pressure:
Cereals – Choose cereals that will require cooking, over the instant or just-add-water cereals. The latter kind contains salt that was used for its processing. In addition, check the labels of your ready to eat cereal, avoid those that contain sodium in their nutritional labels.
Milk – whether canned, dry or condensed are generally good beverages. However, avoid high-fat milk and instead drink the low-fat variety.
Eggs – Don’t use salt in the preparation of your egg, instead you can use Tabasco or horseradish sauce to replace salt. For a good dietary supplement, prepare your eggs vegetarian style by adding onions, mushroom, or tomatoes.
Bread – Bread and baked goods add about 5 to 10 grams of salt daily. Try Oroweat or other low-sodium bread as a means of preventing high-blood pressure especially if you’re fond of eating sandwiches. Oroweat and other low sodium bread are usually found in the frozen section of grocery stores.
Fruits – are highly recommended and are best as accompaniment to meals particularly for breakfast. However, you can’t eat too much fruit either. The highly recommended fruits are apple, apricot, berries, cherries, grapefruit, dates, nectarine, orange, and pear. For fruit juices, grapefruit, orange, tangerine, and pineapple.
Meat – Lean and low fat meat cuts with the excess fat trimmed are generally fine to include in one’s diet. Avoid the marbled cuts where fats are found in-between. As ideal part of the diet, meat should always be broiled or barbecued and cooked without salt and sauces because of their natural sodium content.
To add flavor, use garlic, onions, shallots, ginger, and other herbs and spices. Organ meats and processed meats are definitely not suitable for people with high-blood pressure.
Fish – Generally, fish is good to include in our diet because most fish contain polyunsaturated fats although caution is still advised because most fish contain about 75 milligrams of sodium per serving. Hence, fish intake should be at least two or three times a week as part of an ideal diet.
They should be prepared as baked, broiled, or poached and if to be fried, no salt should be added and fried plain in olive oil. Avoid the use of breading or batter commonly used in preparing fish fillet. Shellfish should also be eaten moderately since they have high sodium content except for the soft clam and oysters.
Vegetables – Fresh and frozen are ideal but never canned because of the sodium used in its preparation. They are ideal in any form of preparation as long as little oil is used and with no salt added.
Observing and maintaining a proper diet actually concerns eating almost any kind of food but taking into consideration that most of them already have sodium and potassium contents and therefore should be prepared without adding anymore salt.
In case of doubt about the food you are to buy or eat, always check the nutritional facts regarding its sodium content, then, simply decide against it if sodium is included. Salt should always be avoided in the preparation of meals that can prevent high-blood pressure.