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salt

Healthy Substitutions for Salt (Part 2)

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This week, we continue to look at alternative ways to keep meals flavorful while cutting back on the salt. In part 1, we covered 3 different ways to add healthy flavor alternatives to your meals. Today, let’s look at three more options available to you.

 

Cayenne

If you like a little heat with your meals, then cayenne pepper is a great option. It can be purchased in small bottles as cayenne powder or cayenne flakes. Cayenne pepper can be strong; make sure to start with a small amount at first in order to see how much you prefer. Add a pinch to soups and dips to enhance flavor or as a marinade to meat dishes. Studies have shown that cayenne pepper may act as a useful vasodilator, which helps expand your blood vessels. The result is a decrease in blood pressure helping to preserve heart health.

 

Turmeric

Turmeric is a spice that comes in powder form and is known for its distinct orange yellow color. It is popular in Asian, Middle Eastern, and northern African dishes. Turmeric is used to flavor rice, curry dishes, and can be combined with ginger when added to meat dishes. It has recently been touted as one of the best spices to add into healthy eating habits. Studies have shown that turmeric may be one of the best anti-inflammatory aids and may improve the health of the inner lining of blood vessels.

 

Vinegars

There are a wide array of vinegars with a variety of flavors that can be used to flavor your foods. Most vinegars have 3 to 4 milligrams of sodium per tablespoon, which is quite low. The most popular versions of vinegar for flavoring are balsamic vinegar, red wine vinegar, and a mix of vinegar and olive oil. Vinegar can be added to sauces, used as a topping, or used as a side garnish. Some studies have shown that vinegars may assist to improve insulin resistance and are high in certain antioxidants.

 

Now, when you think about “eating healthy”, it doesn’t have to be boring or flavorless. There are many more options to flavor your foods out there, not just salt. Obviously, there will be certain flavorings you will like and some you will not enjoy. Give them a try and see which flavorings you can add to your eating habits.

 

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

natural

Natural Foods to Improve Blood Pressure

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Heart disease is the number one cause of death worldwide. One of the largest causes of heart disease is due to long term high blood pressure. In my last blog, I addressed the issues that high blood pressure can cause and what foods can increase your risk of high blood pressure. Today we will focus on natural foods that may improve blood pressure that are simple to add to most anyone’s eating habits.

 

Cinnamon

One of my personal favorite spices is cinnamon, due not only to its great flavor but also to its perceived health benefits. Early studies have shown it’s a natural source to assist in managing high blood pressure. It has shown to improve systolic blood pressure (blood pressure when the heart is contracting) and, to a lesser extent, diastolic blood pressure (blood pressure when the heart is between beats). Greater improvements were seen in people with Type I & Type II diabetes (Akilen).

 

Beet Juice

Studies have shown that beet juice can also assist in improving blood pressure. The nitrate in the beet juice is converted within the body into nitrite, which helps vasodilate (widen) blood vessels that reduce overall blood pressure. Beet juice has been shown to be part of a ‘”natural’ low-cost approach for the treatment of some cardiovascular disease” (Webb). The particular study showed improvement in one to two hours after volunteers ingested beet juice. The study used two cups of beet juice before each test, so consuming enough juice in an ordinary day seems quite reasonable.

 

Cayenne Pepper

Another spice that studies have shown may improve blood pressure is cayenne pepper. It contains a natural chemical compound called capsaicin that promotes vasodilation as well as improvements in sodium retention, both of which lead to improved blood pressure (McCarty). About a half teaspoon of cayenne pepper in water can help improve blood flow and assist in removing excess sodium from the body. Cayenne pepper can be used on a wide variety of foods to add flavor and assist in improved heart health.

 

Making a change to improve your dietary health and heart health does not have to be difficult. All of these items can be easily added to most regular dietary habits. Cinnamon and cayenne pepper can be added to food items or just combined with water to drink. Beet juice can be had with a meal or between meals. Small, simple changes and additions can make an impact, improve your overall health, and assist in managing healthy blood pressure.

Rick-Adams-Signature

CHES, ACE Health Coach, AFPA Nutrition & Wellness Consultant

References

 

  1. Akilen, Pimlott, Tsiami, Robinson N. “Effect of short-term administration of cinnamon on blood pressure in patients with prediabetes and type 2 diabetes.” https://www.ncbi.nlm.nih.gov/pubmed/23867208. October 23, 2013. Vol 29, Issue 10.

 

  1. McCarty, Dinicolantonio, O’Keefe. “Capsaicin May Have Important Potential for Promoting Vascular and Metabolic Health.” http://openheart.bmj.com/content/2/1/e000262. June 17, 2015.

 

  1. Webb, Patel, Loukogeorgakis, Okorie, Aboud, Misra, Rashid, Miall, Deanfield, Benjamin, MacAllister, Hobbs, Ahluwalia. “Acute Blood Pressure Lowering, Vasoprotective, and Antiplatelet Properties of Dietary Nitrate via Bioconversion to Nitrite.” http://hyper.ahajournals.org/content/51/3/784. February 20, 2008.