Through one effective lifestyle modification—cutting sodium—cardiovascular nutritionist Quinn Sanders has helped many individuals lower their blood pressure. Her method, however, is not about deprivation; it’s about rediscovering the rich tastes of good meals while safeguarding your heart health.
Quinn’s approach has obvious scientific basis. Excess sodium causes the body to retain water, hence raising blood volume and pressure on arterial walls. Many of Quinn’s customers find notable blood pressure changes in a few weeks after cutting salt consumption to < 2,300 mg daily (preferably 1,500 mg for those with hypertension).
Quinn’s approach begins with spotting secret sodium sources. She warns about processed meals, canned soups, deli meats, even apparently healthy alternatives like cottage cheese or bread, while table salt is clear-cut. Her guiding principle is golden? Cook at home whenever you can using fresh foods.
Flavour need not suffer, Quinn argues. To make filling meals, she counsels them to employ sodium-free substitutes such citrous zest, fresh herbs, garlic, and spices. One of my favourite techniques is roasting veggies to accentuate their inherent sweet taste or substituting umami-rich mushrooms and tomatoes for sour tastes.
Quinn offers certain recommendations while dining out: “Ask for sauces on the side, choose grilled over fried options, and request that chefs not add extra salt.” She discovers taste receptors change with time, and many clients say they appreciate meals better when they’re not overpowered by salty.
