Adding more whole foods that contain
fiber is an important modification.
Beans, whole grains, vegetables, fruit, nuts, and mushrooms contain fiber. Make them the center of your diet.
99.4% of US adults consume more sodium than is recommended. Consuming
sodium increases blood pressure.
Keep in mind that the vast majority of sodium in our diets comes from packaged food and hyperpalatable food. Removing those foods from our diet can have a profound impact on the amount of sodium we consume. Even packaged foods that we think of as sweet can contain a lot of sodium.
The largest
contributors of sodium to the US population are bread and chicken (ref). Many store bought breads have a variety of additives to keep them fresh longer and sodium is one of those additives. Sodium is added to chicken, and other meat products, because it acts as a preservative. Even the common raw chicken breast sold at the supermarket can be injected with salt water to add weight and increase profits.
Rule of thumb: For foods that have a nutrition label, select items that have fewer mg of sodium per serving than the number of calories per serving.
Consider low sodium and high fiber breads, like
Ezekiel. Chicken could be replaced with low sodium beans, like these
chickpeas.
Less than
2% of US adults consume sufficient potassium. Consuming
potassium decreases blood pressure.
Most people know that bananas have potassium, but there are many other great sources of potassium. Here is a list of foods that are high in potassium:
-
Beans: Lentils, beans, and chickpeas (if you are buying canned, look for low sodium options)
-
Fruits: Bananas, oranges, avocados, dried fruits (raisins, apricots, prunes)
-
Vegetables: Potatoes (especially with the skin), spinach, sweet potatoes, mushrooms, tomatoes
2 Goals for 1 Swap: One way to both decrease sodium and increase potassium is to move away from using traditional salt in your kitchen and using a
50/50 blend of sodium and potassium salt or using a
100% potassium salt. Most people can't taste the difference between 50/50 salt and regular table salt, making it an easy and effective substitution.
Before consuming potassium salt, consult with your doctor. Potassium salt can interact with some medications. If you have any kidney problems or are unaware if your kidneys are healthy, potassium salt may not be the best option for you. Reducing alcohol consumption to be two drinks or fewer per day can have a significant effect on lowering blood pressure.
