Eat This, Not That! to Improve Your Health
Eat This, Not That! To Control Blood Pressure
En español | You already know that cutting down on salt is a good idea for your blood pressure. You may even know that the new 2015 U.S. Dietary Guidelines recommend that your sodium intake be below 2,300 milligrams (mg) a day. That’s the equivalent of eight of those little packets of salt you get at McDonald’s. While that seems like a lot, it’s nothing compared with what’s lurking in some of our most popular restaurant and prepared foods. Here are a few swaps for better blood pressure.
Eat Walnuts, Not Roasted, Salted Nuts
A diet rich in walnuts and walnut oil may help the body respond better to stress and can also help keep diastolic blood pressure levels down, according to a small Pennsylvania study. But while all nuts are healthy, roasting them can ramp up the calories (but not the nutrition). Many cocktail mixes are packed with sugar.
Eat Peanut Butter With Blueberries, Not With Blueberry Jelly
Peanut butter, especially when spread on whole-grain bread, is rich in fiber; a 2015 study showed that increasing fiber to at least 30 grams per day for a year resulted in lower blood pressure. Those benefits can be undone with the wrong products, though. Peanut butter and jelly sounds wholesome, but it packs an awful lot of sugar. According to a study in the journal Open Heart, a high-sugar diet can increase blood pressure. Instead of jelly, try mashing up 1/4 cup of blueberries and adding them to your sandwich.
If your diet is low in protein, you can have a harder time recovering from illness or surgery. A 2015 study in Cl Continue reading