Silent but dangerous, high blood pressure—also known as hypertension—can cause heart disease and stroke. Developed a low-sodium diet plan to enable her customers take charge of their health, Paige Mitchell is a certified dietician and hypertension expert. “One of the most successful strategies to drop blood pressure is to cut sodium intake,” she says.
Why Sodium Matters
Sodium drives the body to hold water, which raises blood pressure. “Most people eat far more sodium than they need, usually without realizing it,” Mitchell notes. The main offenders are processed and packaged foods.
Focus on Whole Foods
Mitchell follows a low-sodium diet emphasizing natural, unadulterated foods. She points out that naturally low in sodium include fresh fruits, vegetables, lean meats, and healthy grains. “Your diet should be built on them.”
Seasoning Without Salt
Mitchell’s best advice is to substitute herbs and spices for salt. She notes that fresh herbs like basil and cilantro as well as garlic, lemon juice, black pepper may provide taste without the salt. Try several combinations to discover your taste.
Mitchell also advises doing basic swaps to cut salt. She counsels choosing fresh or frozen veggies over canned ones and low-sodium broths and sauces. “Reading labels is key; find products with less than 140 mg of sodium per serving.”
Meal Prep Tips
Mitchell advises meal planning to those with hectic schedules. “Cook lots of low-sodium dishes and divide them for the week,” she advises. “This keeps you from grabbing for convenience foods heavy in sodium.”
Many times, her clients have notable blood pressure changes. Mitchell notes that they have more energy and feel more in charge of their health. “It’s a basic modification with great impact.” Mitchell’s last advice She counsels “Be patient with yourself.” “Reducing salt takes time; yet, every little action matters. Your heart will say thank you.
