Tag Archives: Hypertension

Low Sodium Dietary Tips

Adjusting flavor, while reducing salt.  Mildy palate pleasing herbs in all your favortie dishes.

Basil, Marjoram, Oregano, Parsley, Rosemary, Sage, Thyme, Garlic, Onion   • Use each alone or mix them together.

• BASIL, OREGANO, PARSLEY taste great in tomato sauces, (use low sodium tomatoes or tomato sauce).   Serve the sauce with pasta or rice. 

  • Fresh minced garlic and diced onion sauté in a 2 Tbsp oil for 7 minutes on med low. Add tomato sauce simmer for 20 minutes, add oregano and parsley, OR basil at end.
  • With 2 tbsp olive oil combine equal parts of ROSEMARY, SAGE, THYME, to a GARLIC clove, half ONION saute` in pan on medium low for 7-10 minutes and then add to your favorite bean dish.
    • Try any of these herbs in your steamed vegetables or in soups.
  • Chives, Dill, Parsley ,Tarragon       • Steam any one of these with your vegetables or with fish.
  • • Tarragon is great in soup.
  • • Dill is great in rice with vegetables and kidney beans, or in dips with yogurt and low fat sour cream.
  • Chives and parsley are great on top of salad, soup or baked potato. They are also good in dips with yogurt and sour cream.

Allspice, Garlic, Marjoram ,Parsley ,Thyme       • Mix these herbs and spices together and rub into any meat, poultry, or pork  for a terrific dish.
Marjoram, Rosemary, Tarragon             • Combine spices and rub into the chicken or turkey (with the skin removed) and steam it.
Curry powder, Turmeric, minced Garlic and diced Onions   • Saute` in 2-3 Tbsp olive oil for 7 minutes on med low temp, then add tomatoes (tomato sauce), rice, black beans and corn for a delicious Spanish flavor.

Omega 3,6,9


OMEGA’S 3,6,9                                                                                                                    Finally, news about this fatty acid is getting out to the community at large. What’s all fuss about and how does it benefit our bodies? The working ingredient of fish oil is omega-3, a polyunsaturated fatty acid which is also found in certain plants such as flaxseed, pumpkin seed, walnutsand extra virgin olive oil. The Mediterranean diet prides itself on balancing omega3 and 6 in it’s diet. A brief introduction to this essential fatty acid is that, there are three major types of omega 3 fatty acids that are ingested in foods and used by the body:

1. alpha-linolenic acid (ALA)
2. eicosapentaenoic acid (EPA)
3. docosahexaenoic acid (DHA)

Once eaten, the body converts ALA to EPA and DHA. EPA and DHA are more readily used by the body. Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent certain chronic diseases such as heart disease and arthritis. http://www.umm.edu/altmed/articles/omega-3-000316.htm

When it comes to cancer prevention the jury is still out as there are some disagreements between the American Journal of Clinical Nutrition and Journal of the American Medical Association (JAMA).

The good news though is that the Omega 3 reduces:

  • 1. Inflammation (specifically important for after surgery)
    2. Increases HDL (Healthy) Cholesterol specifically noted with the Mediterreanean Diet
    3. Lowers Blood Pressure
    4. Prevents heart disease and stroke
    5. Decreases risk of diabetes
    6. Eases arthritis pain
    7. Weightloss “staple” fat (instead of butter a Saturated Fat)
    8. Increase Calcium levels in the body
    9. Help nerve cells communicate for good mental health 10. Promotes wound healing in “Burn Patients”.
    11. Studies on Colon, Breast and Prostrate Cancer are being researched.
    http://www.umm.edu/altmed/articles/omega-3-000316.htm
By Kimberly Crocker

Low Sodium Meal Plan DASH Diet

“Dash Diet” 

Avoid eating foods from cans that are high in sodium (salt)

The average American presently consumes 5-8 tsps of salt per day! This is extremely dangerous in the long run for your organs, but specifically for the heart and kidneys.

Dietary Approaches to Stop Hypertension (DASH), or a low sodium diet is  an easy lifestyle to adapt by limiting salt intake to 1-2 tsp’s per day & add potassium to provide balance and flushing out excess sodium with:

Eat a Meal High in Potassium: Fruit, Veggies, Legumes, Fish

  • Fresh Fruit
  • Fresh Vegetables
  • Legumes (dried, cooked at home, seasoned: garlic, onion, rosemary)
  • Fresh Fish.
  • 6-8 Glasses of water or tea.

Following the Mediterranean or DASH Diet gives a person the proper amounts of food consumed at each sitting therefore reducing risk of hypertension for an individual.  There are a variety of Salt Substitutes on the market.   Mrs. Dash is commonly used and a favorite of most, does come in a variety of flavors. However, vegetables tossed and sauteed in olive oil with fresh herbs and fish or meats prepared with spices and herbs, add flavor and reduce sodium. Obtain more ideas on how to use Herbs and Spices to Replace the Salt Shaker

Fluids are equally important to a successful diet.  Lemon Water made with 1/2-1 freshly squeezed lemon in a glass of water each day, an additional source of potassium to rid the body of excess sodium . Foods to restrict if instructed to follow a Low Sodium Meal are: Carrots, Celery, Spinach, Beets.  Additional tips:

  • Stop consuming tap water that is conditioned with a water softener
  • Drink bottled water and Green, Black or White Tea
  • Rinse all canned foods really well before preparing them.

Meal Plan Low Sodium (LS)

Breakfast
Bread or Cereal…. Oatmeal (Instant “Heart Healthy Advanced Nutrition” LS and high Potassium)
Fruit…………………..apple, orange, kiwi, banana, dried apricots, prunes, raisins
Orange Juice or skim 1% Milk.

Snack am
Fruit 

Lunch
Vegetable……………cole slaw
Vegetable……………LS Cream of potato soup, baked sweet potato
Meat…………………..meatloaf with LS Gravy (3 0z). grilled or baked salmon, fish
Vegetable…………..twice baked potato and steamed green beans
Bread…………………wheat Roll
Dessert……………..orange sherbet, pears, plums

Snack pm 
Fruit…………………..(Choose 1) banana, Kiwi, orange, seasonal fruit
Milk…………………. ..4-6 oz low or nonfat yogurt

Dinner
Meat……………….,,seasoned Chicken Breast (3 oz)  (turned in freshly chopped herbs and garlic)
Bread……………….sesame seed multi grain bun,
Vegetable………….Lettuce, tomato and onion (cooked or raw)
Vegetable……….. .soup Lima or white beans, salad with avocado, beets, spinach
Fruit…………………fruit, melon……………LS apple pie

References