Have high blood pressure?
Here’s a new way to fight it: Add more herbs and spices to your food. This recommendation stems from a new study presented at the American Heart Association 2014 meeting, which showed that adults who switched out salt for herbs and spices consumed much less sodium and as a result were able to lower their blood pressure.
“Salt is abundant in the food supply and the average sodium level for Americans is very high – much higher than what is recommended for health living,” says Cheryl A.M. Anderson, lead study author and associate professor at the University of California San Diego.
Details of The Study
Blood pressure continues to be a problem for adults and children alike – something that can contribute to serious heart problems over the long-run. Which is why reducing salt intake is particularly important for individuals with high blood pressure; a high-sodium diet is linked with this condition, which is a major risk factor for cardiovascular diseases.
In her study, Anderson sought to teach these people how to lower their sodium levels naturally without sacrificing flavor – a change just as easy as switching out salt for herbs and spices instead.
“We need a public health approach aimed at making it possible for consumers to adhere to an eating pattern with less salt,” says Anderson. “This intervention using education and tasty alternatives to sodium could be one solution.”
To do so, here’s what she did:
- In the first phase of the study, 55 volunteers ate a low-sodium diet for 4 weeks. Researchers provided all foods and calorie-containing drinks. Salt is the main source of sodium in food.
- In the second phase, half of the study volunteers participated in a 20-week behavioral intervention aimed at reducing their sodium intake to 1,500 mg/day by using spices and herbs. The other half reduced sodium on their own.
The Herbs and Spices Group Consumed Much Less Sodium
After following the low-sodium diet for 4 weeks in the first phase, sodium intake in the participants decreased from an average of 3,450 mg/day to an average of 1,656 mg/day.
Although overall sodium intake increased from the first phase, in the second phase, the group that received the behavioral intervention consumed around 966 mg/day of sodium less than the group that did not receive the intervention.
“People in the intervention group learned problem-solving strategies, use of herbs and spices in recipes, how culture influences spice choices, how to monitor diet, overcoming the barriers to making dietary changes, how to choose and order foods when eating out and how to make low-sodium intake permanent,” says Anderson.
Theseresults show that teaching individuals how to flavor food using spices and herbs, as opposed to salt, can actually result in a lower sodium intake than if they were to try to reduce intake on their own.
If you suffer from high blood pressure. Swap out salt for a healthy dose of herbs and spices instead. It help lower your overall sodium intake over an entire day. And don’t forget most herbs and spices are packed with antioxidants, minerals and vitamins so you’re not just adding flavor to your meals, you’re also adding an array of nutritious goodies.
Short List of Spices and Herbs
- lemon grass
- bay leaves
- mustard seed
- black pepper
What are some other ways you keep your sodium levels in check?
- Daily Consumption of This Purple Powder Outperforms Pharmaceuticals In Reducing Blood Pressure
Blueberries have been championed for their high antioxidant potential and anti-inflammatory properties. They are recognized as a good source of …
- Coconut Water Found To Lower Blood Pressure By As Much As 71% In Study Participants
Coconut water is not only delicious, but it could be a viable natural solution to lowering your blood pressure. One …
- 7 Lifestyle Choices That Can Help Lower High Blood Pressure
High blood pressure is a common health condition in the United States and it comes with a whole set of …
- What Your Blood Pressure Should Be According To Your Age
High blood pressure may be a common condition, but it should never be taken lightly. Even though nearly half of …
- 8 Ways High Blood Pressure Can Harm Your Health
Nearly 1 in 3 adults in the United States has high blood pressure, and it’s especially prevalent in women. Many …
- 5 Foods That Can Help Lower Blood Pressure (No. 3 Is Also Great For Athletes!)
High blood pressure is known as the ‘silent killer’ because it generally has no symptoms but if left unchecked can …
- How To Use Acupressure To Reduce High Blood Pressure In 5 Minutes Without Drugs
Although your blood keeps you alive and is rushing through your body constantly, it’s easy to forget that it’s even …
- 10 Best Tasting Foods That Lower Blood Pressure Naturally
Foods that lowers blood pressure is very accessible. High blood pressure, or hypertension, affects 67 million adults  in the United …
- Got High Blood Pressure? Try This 2-Ingredient Tea!
Blood pressure is the amount of force that pushes against artery walls to get blood through the body. If the …
- You Won’t BELIEVE What This Tea Can Do To Your Blood Pressure And How Effective It Is!
If you’re concerned about your heart, then you should consider drinking hibiscus tea. Turns out, hibiscus tea is just as …
- 5 Natural Spices That Fight High Blood Pressure
There are many combined reasons why a person can develop high blood pressure, and not one specific identifiable cause. The …
- Researchers Come Across Very “Appealing” Juice…What it Does to Your Blood Pressure is Astounding!
Are you looking to replace blood pressure-lowering drugs with natural, diet-based solutions? Complimenting past findings, recent research reveals that drinking …
- Natural Compound Found in Celery Offers “Promising Results” To People With High Blood Pressure
Dr. Michael Murray, a leading authority on natural medicine, says a compound found in celery seed extract offers promising benefits to people …
- A Healing Cucumber and Garlic Salad: Lowers Cholesterol and Regulates High Blood Pressure
According to the Mayo Clinic, high blood pressure is a common condition in which the long-term force of the blood …
- Regular Mid-Day Naps Can Help Lower Blood Pressure And Decrease Your Risk of Heart Attacks
New research revealed at the European Society of Cardiology conference in London, England(1) has shown that a regular mid-day nap …