I am adding this item here as a convenient guide to suppress
high blood pressure and to prevent it from developing. The whole topic remains fraught with
controversy but we all want excellent health.
The absolute least we can all do is to learn to eat properly. This is an excellent place to start.
Even with good choices, it is best to not ever overindulge
any particular item that you may prefer.
Too many nuts may not be a good idea.
A vegetarian friend of mine loved granola until it began to affect the
lining of his intestine. Who would have
even though of this?
Most important for all is to learn to adjust your taste buds
to support the best choices and not go the other way around and eat only what
you think tastes best.
24 July 2014
I am adding in this new resource as well
http://www.healthline.com/health/high-blood-pressure-hypertension/daily-value-sodium
It is a handy tool.
arclein
24 July 2014
I am adding in this new resource as well
http://www.healthline.com/health/high-blood-pressure-hypertension/daily-value-sodium
It is a handy tool.
arclein
Eat Right to Help Lower
Your High Blood Pressure
What is high blood pressure?
It means that my heart has
to pump harder than it should to get blood to all the parts of my body. This
raises my chances for a stroke, and heart and kidney problems.
Does that mean you could have a stroke, heart attack or kidney
failure?
Yes. But if you lower your
pressure, you will lower your chances. You should ask about your blood pressure
too.
You Can Lower Your Blood Pressure
If it is high, can you
really lower it?
Yes, by following these
instructions:
* lose weight, since I
weigh too much.
* be more active.
* eat fewer foods high in salt and sodium.
* cut back on alcohol.
* be more active.
* eat fewer foods high in salt and sodium.
* cut back on alcohol.
The doctor told me what
foods to eat and gave me a booklet. This will remind me what to do - to eat
some foods more often and others less often.
Lose Weight
First I need to lose
weight. Here is what I need to do:
* eat less fat and
calories. This is a good first step.
* cut back on foods high in sugar like soda and candy.
* eat smaller amounts of foods at meals.
* eat fewer snacks during the day.
* cut back on foods high in sugar like soda and candy.
* eat smaller amounts of foods at meals.
* eat fewer snacks during the day.
My blood pressure will
probably go down when I lose weight.
Foods High in Fat
Fats and oils (like butter,
margarine, vegetable oils, lard, fat back, salt pork, meat drippings, gravy)
Fatty meats (like hot dogs,
bacon, bologna, salami, corned beef, regular ground beef, ribs, sausage)
Whole milk, 2% milk, cream,
ice cream
Most cheeses (like cream
cheese, cheddar, American)
Many snack foods (like
chips and nuts)
Fried foods (like fried
chicken and french fries)
Most cakes, pies, and
pastries
Many cookies
Most fast foods
To Be More Active Everyday
Take a walk
Use the stairs
Get off the bus one or two stops early
Park farther away from the store
Go for a bike ride
Work in the garden
Go dancing
Use the stairs
Get off the bus one or two stops early
Park farther away from the store
Go for a bike ride
Work in the garden
Go dancing
Fix Foods The Low-Sodium Way
I need to cut down on salt
and salty foods. Eating less salt and sodium also can help my blood pressure go
down.
I know about salt. But what
is sodium? I see it on labels all the time.
Sodium is a part of salt.
It also is a part of mixtures used to flavor and preserve foods.
How can we fix good tasting
foods with less salt and sodium?
Listen to these tips:
* Try to cook from scratch.
Start with foods low in salt and sodium.
* Use herbs, spices, and fruit juices to season food.
* Do not add salt to your food when cooking or at the table.
* Rinse canned foods like tuna and canned vegetables to remove salty juices.
* Use herbs, spices, and fruit juices to season food.
* Do not add salt to your food when cooking or at the table.
* Rinse canned foods like tuna and canned vegetables to remove salty juices.
Shake On The Herbs And
Spices
basil
bay leaf
chili powder
cinnamon
cumin
curry powder
dry mustard
garlic powder, not garlic salt
onion powder, not onion salt
oregano
paprika
parsley
pepper, black and red
poultry seasoning
thyme
no-salt spice blends (try the recipe for Hot 'N Spicy Seasoning)
bay leaf
chili powder
cinnamon
cumin
curry powder
dry mustard
garlic powder, not garlic salt
onion powder, not onion salt
oregano
paprika
parsley
pepper, black and red
poultry seasoning
thyme
no-salt spice blends (try the recipe for Hot 'N Spicy Seasoning)
Some of these herbs and
spices sound good. Tonight, I will bake the chicken with some lemon juice and
oregano. And in the rice, I will add lots of parsley instead of salt for
flavor. Adding herbs will help us to cut back on sodium. And, the food will
still be tasty so we won't miss the salt.
Fixing foods this way seems
easy enough. I bet we can have some pretty good meals.
This recipe for Hot 'N
Spicy Seasoning also sounds good. Maybe I will try it next week.
Hot 'N' Spicy Seasoning
1/4 cup paprika
2 tablespoons oregano
2 teaspoons chili powder
1 teaspoon garlic powder
1 teaspoon black pepper
1/2 teaspoon red pepper
1/2 teaspoon dry mustard
2 tablespoons oregano
2 teaspoons chili powder
1 teaspoon garlic powder
1 teaspoon black pepper
1/2 teaspoon red pepper
1/2 teaspoon dry mustard
Mix all of the above in a
bowl.
Store in airtight
container.
Tastes good on meat,
poultry, or fish. Instead of salt, sprinkle some on the food and then cook it
as you usually do. Or, mix some with plain bread crumbs and then coat the meat
with the crumbs. If you like it very spicy, use more.
We could start packing our
lunches and snacks for work. It is cheaper than buying lunch and this way we
get what is good for us. A lot of food you eat out is high in fat, calories,
and sodium.
Snack On...
Bagels, raisin toast, or
English muffins with jelly and a little margarine
Air-popped popcorn with no salt or butter
unsalted pretzels and crackers
Low-fat cookies (animal crackers, fig bars, gingersnaps)
Fruits, vegetables
Fruit juices and drinks
Nonfat frozen yogurt, sherbet, popsicles
Hard candy, jelly beans
Air-popped popcorn with no salt or butter
unsalted pretzels and crackers
Low-fat cookies (animal crackers, fig bars, gingersnaps)
Fruits, vegetables
Fruit juices and drinks
Nonfat frozen yogurt, sherbet, popsicles
Hard candy, jelly beans
Instead Of...
Salted popcorn with butter
Salted pretzels and crackers
Salted chips
French fries
Pork rinds
Salted pretzels and crackers
Salted chips
French fries
Pork rinds
What about breakfast? I
know sausage, bacon, and biscuits are high in sodium and fat.
We can have some cereals,
toast, and fruits for breakfast. They are quick to fix and easy to clean up. We
could even have leftovers from dinner for breakfast.
Menu Ideas
Breakfast
Shredded wheat with banana
Skim or 1% milk
Toast with a little margarine
Coffee with skim or 1% milk
Skim or 1% milk
Toast with a little margarine
Coffee with skim or 1% milk
Lunch
Lean roast beef sandwich on
whole wheat bread with lettuce and tomato (easy on the mayonnaise)
Fig bar cookies
Apple
Skim or 1% milk
Fig bar cookies
Apple
Skim or 1% milk
Snack
Orange
Dinner
Spaghetti with turkey meat
sauce
Steamed green beans with oregano
Green salad with cucumber, tomato, carrots, and a small amount of oil and vinegar dressing
Skim or 1% milk
Nonfat frozen yogurt
Steamed green beans with oregano
Green salad with cucumber, tomato, carrots, and a small amount of oil and vinegar dressing
Skim or 1% milk
Nonfat frozen yogurt
Snack
English muffin with jelly
and a little margarine
Recipe
Spaghetti with Turkey Meat Sauce
1 teaspoon olive oil
1 pound ground turkey
1 can (28 ounce) tomatoes, cut up
1 cup chopped green pepper
1 cup chopped onion
2 cloves garlic, minced
1 teaspoon oregano
1 teaspoon pepper
1 pound spaghetti
1 pound ground turkey
1 can (28 ounce) tomatoes, cut up
1 cup chopped green pepper
1 cup chopped onion
2 cloves garlic, minced
1 teaspoon oregano
1 teaspoon pepper
1 pound spaghetti
Heat oil in a large
skillet. Add turkey; cook for 5 minutes, stir a few times. Drain fat.
Stir in tomatoes with their
juice, green pepper, onion, garlic, oregano, and pepper. Boil; turn down heat.
Put lid on pan and let cook on low heat for 15 minutes. Stir a few times.
Take off cover; cook on low
heat for 15 minutes more.
In another pot, cook
spaghetti in boiling water for 15 minutes. Do not add salt. Drain well. Serve
sauce over spaghetti.
Buy Foods Low in Sodium
Most of the foods in these
meals are easy to find in the store. But, we will need to change some of the
foods we buy.
How do you know if foods
are high in sodium?
Sometimes you can taste it.
And sometimes you cannot. Your food will have more sodium if you add salt to
it. Also, foods that you buy already made can be higher in sodium, like some TV
dinners.
I know foods like lunch
meats and cheese are salty because I get thirsty after I eat them. They are
also high in fat.
When I shop, I always try
to buy the food that has the least amount of sodium. I look on the label for
the words sodium or salt. The food may be high in sodium if these words are
listed first or a couple of times.
Ingredients: wheat flour,
salt, sodium sulfate, malt
Also, the amount of sodium
is listed on the label.
Nutrition Information
Serving
size.....................
calories..........................
fat...............................
sodium............................50 mg
fat...............................
sodium............................50 mg
Foods marked no salt added,
low sodium or reduced sodium are good to buy.
Buy More Often...
Chicken and turkey (take
off skin)
Fish
Lean cuts of meat
Skim or 1% milk, evaporated skim milk
Cheeses lower in fat and sodium (like low-fat cheddar, part- skim mozzarella)
Low-fat or nonfat yogurt
Margarine, vegetable oils, vinegar
Fresh, frozen, or canned fruit
Fresh, frozen, or no salt added canned vegetables
Plain rice and pasta
English muffins, bagels, loaf breads, tortillas, pita
Cold (ready-to-eat) cereal and cereals cooked on the stove
Spices and herbs
Fish
Lean cuts of meat
Skim or 1% milk, evaporated skim milk
Cheeses lower in fat and sodium (like low-fat cheddar, part- skim mozzarella)
Low-fat or nonfat yogurt
Margarine, vegetable oils, vinegar
Fresh, frozen, or canned fruit
Fresh, frozen, or no salt added canned vegetables
Plain rice and pasta
English muffins, bagels, loaf breads, tortillas, pita
Cold (ready-to-eat) cereal and cereals cooked on the stove
Spices and herbs
Buy less often...
Fatty cuts of meat
Smoked foods
Lunch meats, bacon, and sausage
Buttermilk
Most cheese spreads and cheeses
Most salad dressings
Fat back, salt pork
Toppings and sauces (like ketchup, mustard, butter, gravy, and barbecue, soy, and cheese sauces)
Regular canned soups, instant soups
Regular canned vegetables
Instant hot cereals
Pickles and olives
Salty crackers and salty snack foods
Garlic salt, celery salt, and onion salts
Smoked foods
Lunch meats, bacon, and sausage
Buttermilk
Most cheese spreads and cheeses
Most salad dressings
Fat back, salt pork
Toppings and sauces (like ketchup, mustard, butter, gravy, and barbecue, soy, and cheese sauces)
Regular canned soups, instant soups
Regular canned vegetables
Instant hot cereals
Pickles and olives
Salty crackers and salty snack foods
Garlic salt, celery salt, and onion salts
Cut Back On Alcohol The most I can have
is 1 or sometimes 2 drinks a day. A small glass of wine, one can of beer, or a
shot of liquor counts as one drink. I really do not mind. Lowering my blood
pressure is more important than having a beer.
You May Need Medicine
What if your blood pressure
does not go down?
The doctor said I will have
to take medicine everyday to help lower my pressure. The medicine will work
better if I lose weight, eat right, and be more active.
I heard that the medicine
can make you feel sleepy.
If the medicine bothers me,
the doctor can either change it or change the amount.
Will the medicine cost a
lot?
There are many kinds. I can
ask the doctor to give me one that works for me and costs the least.
Speak Up and Ask
When the doctor gives any
medicine for high blood pressure, ask about:
* when to take it.
* what to eat or drink with it.
* what other medicine is OK to take at the same time.
Expect Your Blood Pressure To Be Lower
It seems like you have a
really big role in lowering your blood pressure. You can eat foods lower in
sodium, lose weight, be more active, cut back on alcohol, and take your medicine.
And my doctor can help me
too. I will have my blood pressure checked again in a few weeks to see how I am
doing. I may have to make more changes if it is not low enough. I think I am
well on my way to lowering my blood pressure.
Get More Help
Ask your doctor, dietitian,
or nurse for more help in choosing foods and fixing meals.
You can also get more
information from:
National High Blood
Pressure Education Program
P.O. Box 30105
Bethesda, MD 20824-0105
Foods To Choose When You Shop
Fruits and Vegetables
Fresh, frozen, canned, or
dried fruits (like oranges, apples, bananas, grapes, berries, prunes, peaches,
melon, fruit cocktail)
Fresh, frozen or no salt
added canned vegetables (like green beans, carrots, greens, zucchini, cabbage,
tomatoes, broccoli, squash)
Fresh, frozen or canned
fruit juices
Breads, Cereals, Pasta,
Rice, Dry Peas and Beans
Sliced breads (like wheat,
rye, or white)
Sandwich buns, dinner
rolls, pita breads, English muffins, bagels
Taco shells, plain
tortillas
Unsalted low-fat crackers
(like graham crackers)
Cooked hot cereals (not
instant)
Rice
Pasta (like plain noodles,
spaghetti, macaroni)
Dry peas and beans (like
split peas, black-eyed peas, chick peas, kidney beans, navy beans, lentils,
soybeans)
Herbs and Spices
Foods To Choose When You Shop
Print this list and take it
along when you shop. Choose these foods more often.
Meat, Poultry, Fish, and
Shellfish
Chicken or turkey
Fish
Lean cuts of meat
Beef: round, sirloin, chuck
arm, loin
Pork: leg, shoulder,
tenderloin
Lean ham and extra lean
ground beef
Dairy Products
Skim or 1% milk
Low-fat or nonfat yogurt
Cheeses lower in fat and
sodium
Fats and Oils (Use only
small amounts)
Margarine (liquid, tub,
stick, or diet)
Oils (like canola, corn,
safflower, olive, peanut, or sesame oil)
Sweets and Snacks
(Don't choose these too
often, if you are watching your weight. Some may be high in calories)
Popsicles, frozen yogurt,
sherbet
Angel food cake
Fig bar cookies,
gingersnaps, animal crackers, vanilla wafers, jelly beans, hard candy
Information provided by the
NIH.
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