I am currently on this diet that I came across while researching hypertension which runs in my family and which I inherited. It is under control with one pill (water pill). Ever since I was diagnosed five years ago I have been looking for a diet that would help me. I am hoping to be able to live without the pill – though my doctor said do not hold my breath. He believes that once you have high blood pressure, there is no way to reverse, you can only control it. I want to prove him wrong. Ever since I have been on this DASH – Dietary Approaches to Stop Hypertension – my blood pressure has been very, very normal sometimes I think it is too low. I check my pressure every other day at the drug store and keep a record of it. These days Safeway also have this machine and you can purchase a card that that keeps track of your blood pressure from one visit to the next. I find this very useful.
I do not cook with salt anymore, I use a lot of spices and lots of lemon. I find with the taste of lemon I do not miss salt. Also with chili pepper, I do not miss salt. I do not eat processed foods. I like buy low sodium cheese – usually Swiss cheese has the lowest fat and sodium content. I eat lots of fresh vegetables and fresh or frozen fish. Rarely I eat canned fish because of the salt. If I do I have to wash it first and then prepare it. My meals are simple but I feel a lot better. I eat whole grain bread if I eat bread at all. I buy the ezekiel bread which claims to be made from sprouted grain. It’s really good. I have one of that in the morning with a tablespoon of unsalted almond butter. Sometimes I put slices of banana on it for a change of taste. In the process I have also lost about 20 pounds in the last three months. So, the benefits are there.
Here are some tips if you would like to try something different:
- Be spicy instead of salty – flavor foods with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends.
- Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed types.
- Eat moderate portions, and when snacking, eat fruit, vegetable sticks.
- Choose “convenience” foods that are lower in sodium. high in sodium.
- Start your day with breakfast cereals that are lower in salt and sodium.
- Cook rice, pasta, and hot cereals without salt;
- Buy fresh, plain frozen, or canned with “no-salt-added” vegetables.
- Drink water or club soda instead
- When eating out, move the saltshaker away —
- Eliminate or cut back on processed and fast foods that are high in salt and sodium.
Share your success stories please.