Do you have high blood pressure or suffer from hypertension?
You’re not alone!
Nearly half of American adults are struggling with hypertension, a condition that’s closely linked to excessive sodium intake and an unbalanced diet. But here’s the headstart - reducing your salt or sodium consumption isn’t just about eating bland food or avoiding your favorite snacks. In fact, a high blood pressure low sodium diet can still be tasty, flavorful, and totally manageable with the right tips and tricks. Harvard studies show that lowering sodium intake by just 1,000 mg per day can significantly reduce blood pressure levels. (Source)
So, if you’re ready to introduce those little changes in your eating habits and embrace a heart-friendly lifestyle, keep reading!
In this blog, we will dive deep into what a high blood pressure low sodium diet really means; and why trendy options like Salicornia salt and other salt substitutes for high blood pressure might just be your new kitchen BFFs.
Why Is A Low Sodium Diet Important For High Blood Pressure?
Let’s get real for a second - what’s the deal with sodium?
Sodium is an essential mineral that helps regulate fluid balance and nerve function. But the dark part of eating too much sodium is that too much sodium causes your body to hold onto extra water, which increases blood volume and puts more pressure on your blood vessels. This creates a situation that we call “high blood pressure”. Too much pressure in your arteries over time can lead to serious health issues like heart disease, kidney problems, and even stroke.
In simple terms, the less sodium you consume, the easier it is for your blood vessels to relax. It helps your heart to pump blood efficiently. The American Heart Association recommends no more than 1,500 to 2,300 mg of sodium per day for people with high blood pressure. But the average American easily consumes more than 3,400 mg daily.
That’s for sure a bummer!
What Does A High Blood Pressure Low Sodium Diet Look Like?
Eat a lot of vibrant veggies, especially the leafy ones, juicy grilled chicken breast, and a side of avocado with a pinch of Salicornia salt. That is what we call a flavorful and satisfying meal.
That’s the essence of a low-sodium diet for high blood pressure, using wholesome, nutrient-rich foods to keep your taste buds happy and your blood pressure in check.
Let's talk about some specific swaps and additions you can make to your meals that still taste bomb without sending your sodium levels through the roof.
Salicornia Salt - The Best Salt Alternative You Always Needed
Is there really a salt out there that can be part of a low sodium diet?
Yup, there is. And we call it Salicornia salt. Salicornia salt is one of the best salt substitutes for high blood pressure and is considered as the best salt for hypertension. This green salt is made from a succulent plant that grows in salty coastal environments. Salicornia salt has about 50% less sodium than regular table salt, which makes it magical, especially for people who want to cut off their sodium intake. Plus, it’s packed with other essential minerals like:
-
Magnesium -
Potassium -
Calcium -
Iron -
Vitamin B3 -
Vitamin E -
Vitamin A -
Vitamin C
So, how do you use Salicornia salt?
It’s simple! Sprinkle it on your roasted veggies, season your grilled seafood dishes and meats, or even use it in salad dressings. Because it has a slightly herbaceous and earthy flavor. This green salt nutrition can give your dishes a gourmet touch without you having to worry about spiking your sodium levels.
How About Some Other Salt Substitutes For High Blood Pressure?
Look, we get it - not everyone is ready to say goodbye to their salt shaker. Luckily, several salt substitutes for high blood pressure let you keep flavor while cutting down on sodium. Let’s start counting them:
1. Potassium Chloride Salt Substitutes
Salicornia salt is one of the best salt alternatives that replace some or all of the sodium with potassium, which can help lower blood pressure by promoting sodium excretion.
2. Herb and Spice Blends
If you love to add a punch of flavor, use herbs like rosemary, thyme, and oregano or spices like black pepper, turmeric, and paprika to season your food. They all have loads of benefits like antioxidants, calcium and immune-boosting elements. They add plenty of zing and are totally sodium-free!
3. Seaweed-Based Seasonings
Use seaweed seasonings like dulse or kelp. They are naturally lower in sodium as compared to your regular table salt. Mix it with Salicornia salt to bring a unique umami flavor. They’re especially great on Asian-inspired dishes like stir-fries and sushi bowls.
4. Salicornia Salt
Yep, it's worth mentioning again. It's not just trendy; it’s truly a game-changer for those trying to stick to a low-sodium diet without sacrificing flavor.
Making Small Changes That Add Up
Switching to a high blood pressure low sodium diet is super easy if you have the right ingredients at home. And now with SaltWise, you have it.
Here are some additional easy steps to cut back on sodium while still enjoying your meals:
1. Rethink Your Snacks
Processed snacks like chips and pretzels are notorious sodium bombs. Try swapping them out for unsalted nuts, fresh fruits, or air-popped popcorn with a sprinkle of Salicornia salt for flavor.
2. Cook at Home More Often
When you prepare your meals, you have control over how much sodium goes into your dishes. Use fresh ingredients and cook with herbs, spices, and low-sodium broth to make your meals delicious and heart-healthy.
3. Read Labels Like a Pro
Don’t let hidden sodium sneak up on you! Check food labels for sodium content, and aim for options with 140 mg or less per serving, which are considered "low sodium."
4. Opt for Fresh or Frozen Foods Instead of Canned
Canned vegetables, soups, and even meats often contain high amounts of sodium as preservatives. Choose fresh or frozen foods, and if you must use canned goods, look for "no salt added" versions.
Can You Still Eat Out While Following a High Blood Pressure Low Sodium Diet?
Good news - you don’t have to avoid restaurants altogether. Here are some tips for dining out while keeping your sodium intake in check:
1. Ask for no added salt or take out a Salicornia shaker with you. SaltWise offers microplastic and GMO-free packaging. You can refill it in any small shaker and keep it inside your bag. Many chefs will happily accommodate your request to skip the extra salt.
2. Opt for grilled or roasted options. These cooking methods tend to use less salt than fried or breaded dishes.
3. Skip the sauces and dressings.
Final Thoughts
Transitioning to a high blood pressure low sodium diet might sound challenging, but it’s totally doable. With Salicornia salt from the house of SaltWise, it’s never going to be boring. Our Salicornia white salt and green salt are flavorful salt substitutes for your happy heart and organs.
Your journey to better health starts with one delicious bite at a time. Start yours with the sprinkle of Salicornia salt today.
