Do you have high blood pressure? You don’t need to eat in restaurants

If blood pressure is not regulated, the chances of developing heart disease and stroke are higher, it says Health Digestreports N1.

When it comes to nutrition, all people, especially those with high blood pressure, should take care of their daily salt intake.

The American Heart Association recommends limiting salt to 1,500 milligrams per day, which can be especially difficult to follow if you eat out a lot.

Dietitian Danielle Crumble Smith found that “cooking at home allows you to use fresh ingredients and avoid the excessive amounts of salt and preservatives often found in restaurant meals.”

Cooking at home has many advantages

Going to a restaurant, where you just have to sit down and order food, can be relaxing for many, but the dietitian believes that cooking at home has many advantages.

“Restaurants are notorious for large portions, which can lead to overeating, a major risk factor for obesity, which is linked to high blood pressure. “By cooking at home, you’re more likely to consume fewer calories, which can help maintain a healthy weight and consequently lower blood pressure,” she explains.

The dietitian believes that one of the problems of consuming food in restaurants is that the methods of preparation often reduce the nutritional value of the food.

“Methods like steaming and baking help preserve nutrients in foods, especially water-soluble vitamins such as vitamin C and some B vitamins, which are key to maintaining optimal blood pressure,” she adds.

When cooking at home, pay attention to one thing

Many recipes call for adding salt, but Crumble Smith suggests using herbs and spices for a natural flavor boost. She recommends replacing salt with spices such as basil, oregano, turmeric, ginger, and you can also use vinegar.

For those who have problems with high blood pressure and want to limit their salt intake as much as possible, the dietitian advises the following:

“Wash all canned foods or choose a variety of foods labeled ‘no added salt.’ Pay attention to foods with ‘hidden’ salts, such as bread, cured meats, sauces, soups, frozen meals and the like”.

If you can’t eliminate salt from your diet, a dietitian recommends trying to balance your salt levels by eating foods rich in potassium, such as bananas, apricots, spinach, beans, and yogurt.

“These foods help the body eliminate excess salt and reduce tension in the walls of blood vessels, and together they help lower blood pressure,” Smith concluded.

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