Are you ready to protect your heart health?

It may seem difficult at first, but small, simple changes to your eating habits can help improve your blood pressure and reduce your risk for heart disease. Below are some food recommendations that follow the Dietary Approaches to Stop Hypertension (a.k.a. the DASH diet) and can help you better manage your blood pressure. But first, let’s do a quick overview of what hypertension is, and a large contributor to the disease – sodium.

Sodium and blood pressure

Hypertension is another name for high blood pressure, which is when the pressure in your blood vessels is too high (usually considered 140/90 mmHg or higher).

How does salt impact hypertension, or high blood pressure?

Salt, which contains sodium, if eaten in excess, can act like a sponge and cause our body to hold more water. This increase in water may cause your blood pressure to rise which can put stress on your heart. Lowering sodium intake to 1500mg or less per day can reduce your blood pressure by up to 2-8mmHg.

How much sodium is too much?

The American Heart Association recommends limiting daily sodium intake no more than 1,500 milligrams which is about ½ teaspoon of salt. Check your food labels and limit your meals to no more than 400mg of sodium, and your snacks to no more than 150mg of sodium daily.

What foods are high in sodium?

• Processed foods like sausage, bacon, and ham
• Canned soups, bouillon, dried soup mixes
• Deli or lunch meats
• Condiments (soy sauce, salad dressings, etc.)
• Pre-packaged frozen microwave meals
• Snacks like pretzels, popcorn, peanuts, or chips
• Pickled or marinated food in brine
• Fast food and sit-down restaurant foods

How can I reduce my sodium intake?

• Avoid using table salt
• Choose foods marked “sodium-free,” “low sodium,” and “unsalted”
• Use sodium-free herbs and seasoning mixes
• Add more flavor with lemon juice, lime juice, fruit juice, vinegar, herbs
  & spices

DASH Diet Recommendations

Now that you’re familiar with how sodium influences your blood pressure, let’s talk about nutrition and how to keep your heart in good health.

Increase:

• Fruits & vegetables – Aim for at least 5 servings of fruits and vegetables each day.
• Whole grains – Make at least half of your grain intake from whole grains.
• Low fat dairy – Choose 1% or skim milk, low-fat cheeses, and low-fat yogurt.
• Lean proteins & legumes – Choose lean protein sources like fish, poultry without skin, or plant proteins. A general rule is the more legs an animal has, the more fat it will have.
• Nuts & seeds – Nuts and seeds provide fiber and heart-healthy fats.

Decrease:

• Sodium – Lay off the saltshaker and limit intake of processed foods.
• High fat meats – Decrease fatty or marbled beef and pork or poultry with skin.
• High fat dairy – Limit whole milk, butter, cream, or high-fat dairy products.
• Trans fat – Avoid any foods with “hydrogenated” as an ingredient.
• Simple sugars – Reduce sugary drinks, candy, baked goods, sweets, & dessert. Replace sugary drinks with water or sugar-free options like sparkling water flavored with mint, citrus, or cucumber.

Healthy behaviors can also impact your BP

One of the hardest parts of managing blood pressure is changing our behaviors. Everything from sleeping to eating to activity levels can have an impact on our blood pressure.

Mindful eating

It’s not just about what you eat, but how you eat can also impact your blood pressure. Mindful eating builds awareness that incorporates all the senses – taste, smell, sight, the feel of the food, and the sound of food crunching and chewing. It also brings attention back to how food makes us feel, our hunger cues, and when we feel full. Slow down when you eat and become more mindful by:

• Engaging your senses: Notice the sights, smells, sounds, colors, tastes, and textures associated with the food.
• Using modest portions: Use a 9-inch plate or smaller. Wait at least 5 minutes before you get seconds to make sure you are still hungry.
• Savoring small bites: Eat slower and focus on the flavor of the food. Try to stop when you are 80% full instead of stuffed.
• Eat consistently & don’t skip meals: Waiting too long between meals can lead to stronger hunger cues and faster eating. Plan enough time to eat.

Weight management

We all know managing weight is important for our health, but did you know even losing as little as 5-10% of your current weight can help reduce your blood pressure? Losing weight can be a challenge, but there are factors that you can control that can help better manage it. Focus on what you can control and reaching your goals will be more attainable.

Here are some examples of how you can change your behaviors and improve your blood pressure:

To schedule an appointment to learn more visit my.marathon.health.

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