High blood pressure is one of the major contributors to cardiovascular diseases like stroke. And this is affecting nearly half of American adults.
According to the Center for Disease Control and Prevention (CDC), only about 1 in 4 adults with hypertension have their condition under control, making it a rising and significant public health concern nowadays. Managing high blood pressure isn’t just about cutting back on salt; it also has to be a healthy lifestyle – exercising daily, drinking water properly, having a balanced diet and proper meals, etc. Are we doing it?
Today, we will cover some science-backed tips to help you manage blood pressure and reduce the risk of heart disease.
Buy Low Sodium Salicornia Salt
Let’s start with an easy yet effective change - swapping out regular salt for a low sodium salt like Salicornia salt.
Known as “green salt,” or “Samphire salt,” Salicornia salt is a low-sodium salt substitute made from the Salicornia plant. It is a coastal succulent that grows in salty environments and thus, imparts a briny and umami flavor. It has gained popularity not only for its mineral-rich profile but also because it helps add flavor without compromising heart health.
- 50% Low Sodium - Traditional table salt is notorious for its high sodium content, which can elevate blood pressure, cause flare-ups of acne, pimples, and other skin problems, bad for kidneys and arteries, etc. On the other hand, Salicornia salt contains 50% less sodium and lots of essential minerals that take care of your heart and overall health.
- Rich in Heart-Healthy Minerals – Enjoy all essential minerals like Vitamins B3 and E, iron, potassium, magnesium, and calcium, which help balance blood pressure levels. The antioxidants are great for your skin's beauty and also support kidney health.
- Rich Flavor – You don’t have to buy artificial ingredients to add umami flavor to your dishes. With Salicornia Salt, you can enjoy the goodness of seasoning and umami flavor in one go.
Switching to dehydrated salicornia green salt as a seasoning option is a wise option. It’s vegan, non-GMO, microplastic-free, and fits into various dietary preferences.
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Then why settle for regular salt when you can go green?
Eat Potassium-Rich Foods
Potassium helps to balance sodium levels in the body, making it a crucial mineral for managing high blood pressure. Foods rich in potassium, like bananas, oranges, spinach, sweet potatoes and even Salicornia green salt, are not only delicious but also heart healthy.
According to a study published in the Journal of the American College of Cardiology, higher potassium intake is associated with lower blood pressure levels, especially in people with high sodium consumption.
Embrace a Low-Sodium Diet
Reducing sodium intake is an effective way to lower blood pressure. The American Heart Association recommends limiting sodium intake to 2,300 milligrams per day, with an ideal target of around 1,500 milligrams.
- Choose low-sodium foods or no added salt labels on packaged foods.
- Season with green salt or dehydrated Salicornia from SaltWise instead of reaching for regular salt. Get a delicious, salty flavor without the high sodium hit.
Get Active & Move Your Body
Regular physical activity can help lower blood pressure and strengthen your heart. Even 30 minutes of moderate exercise a few times a week can make a significant difference.
Cardio exercises are the best in such cases. Activities like walking, cycling, or swimming can help lower systolic blood pressure. Lifting weights or doing bodyweight exercises like push-ups and squats can also benefit your heart.
These activities help keep weight under control, reduce stress, and improve cardiovascular health.
Limit Alcohol and Avoid Smoking
Excessive alcohol consumption and smoking can increase blood pressure. Limiting or completely stopping these habits can definitely help reduce your risk of hypertension.
Also Read- Reducing Your Risk of Heart Disease: Tips for a Healthier Heart
For alcohol drinking, opt for no more than one drink per day for women and two drinks per day for men. And in the case of smoking, it’s best to completely stop it from doing. The benefits of quitting smoking are almost immediate. Within 20 minutes, your heart rate drops, and in the long term, your risk of heart disease decreases dramatically.
Dark Chocolate is Good!
Good news for chocolate lovers - dark chocolate is not only delicious but can also help lower blood pressure.
Go for 70% cocoa or higher when you are buying dark chocolate. It contains flavonoids, which have been shown to promote heart health. But of course, moderation is the key!
A small square or two of dark chocolate daily can provide health benefits without packing extra calories. The American Journal of Clinical Nutrition supports the fact that dark chocolate’s polyphenols help improve blood flow and reduce blood pressure.
Manage Stress Like a Boss
Stress is a major factor in elevated blood pressure levels, so learning how to manage it effectively is crucial. So, here are some easy activities that can help you keep your stress level in control.
- Yoga and meditation
- Me-Time or taking time out for yourself
- Practice deep breathing
- Adopt a relaxing hobby like gardening, reading, or even painting
- Maintaining a journal
- Drink water regularly
- Running or jogging in the early morning time
Monitor Blood Presure Regularly
Keeping an eye on your blood pressure can help you catch any problems early. Consider getting a home blood pressure monitor to track your numbers at any time.
Aim for a normal blood pressure reading of around 120/80 mm Hg. And don’t forget to share the readings with your doctor or healthcare provider so that informed decisions can be taken for the treatment.
Avoid Gluten and Fast Food
Processed foods, including gluten-rich products, contain high amounts of sodium and unhealthy fats. These can spike blood pressure and cause other cardiovascular problems in long-term cases.
Switching to a whole foods-based diet with minimally processed foods can have a noticeable impact in this case.
First of all, start with a low sodium salt like Salicornia green salt. It not only has 50% less sodium content but is also gluten-free, vegan, non-GMO, and microplastic-free. Whether you have dietary restrictions or just prefer a cleaner lifestyle, Salicornia salt checks all the boxes.
Incorporate Healthy Fats Like Olive Oil
Extra virgin olive oil can help reduce blood pressure. It is rich in monounsaturated fats, which help improve cholesterol levels and reduce inflammation. Olive oil also contains polyphenols, which support vascular health.
Replace butter and other unhealthy fats with olive oil for a simple and effective dietary change.
Avoid Sugary Drink and Choose Plain Water
While it may sound simple, staying hydrated can significantly impact blood pressure. Dehydration can make your heart work harder, leading to higher blood pressure.
- Aim for 8–10 glasses per day, or more if you’re active.
- Avoid sugary beverages as they lead to weight gain and increased blood pressure. So, stick to water, herbal teas, or even infused water with fruits for flavor.
Enjoy Foods Rich Omega-3 Fatty Acids
Omega-3s, found in fatty fish like salmon, chia seeds, and walnuts, have been shown to reduce blood pressure.
Also Read- 10 Easy Food ingredients That Can Help Lower High Blood Pressure
They have anti-inflammatory benefits, which help reduce inflammation and improve overall heart health. You can add fish to your diet at least twice a week or add chia seeds to smoothies or oatmeal.
Studies, such as the one published in the Hypertension Journal, have demonstrated the benefits of omega-3s for managing high blood pressure.
Conclusion
Managing high blood pressure is easy and not at all restrictive if you choose the right foods.
By adopting the above-mentioned foods as simple as Salicornia salt and healthy habits, you’re not just lowering blood pressure; you’re taking powerful steps towards reducing the risk of heart disease and living a healthier, more balanced life.
So, explore SaltWise and take your first step by choosing a healthy seasoning for your food – Salicornia salt.
