The Dietary Approaches to Stop Hypertension (DASH) diet includes foods high in fiber and protein and rich in potassium, magnesium and calcium – all key factors in helping to reduce high blood pressure.

1. Foods to Prepare for a Loved One
with High Blood Pressure

2. High blood pressure, or hypertension, is a chronic medical
condition in which the blood pressure in the arteries is
elevated. This makes the heart work overtime to circulate
blood through the blood vessels.

3. Too much salt intake can lead to hypertension, so an
adjustment to what you eat every day can make a world of
difference.

4. For someone taking care of a loved one with high blood
pressure, there are certain tips and secrets for offering a
low-sodium diet without sacrificing taste.

5. According to Everyday Health, a low-sodium diet, which can
be determined by a patient’s doctor, and reducing caloric
intake and losing weight or carefully watching weight are all
essential for a person with high blood pressure.

6. The Dietary Approaches to Stop Hypertension (DASH) diet
includes foods high in fiber and protein and rich in
potassium, magnesium and calcium – all key factors in helping
to reduce high blood pressure.
Instead of focusing on what your loved one can’t eat, have fun
exploring new options for a low-sodium, healthy diet.

7. Dispose of the deep fryer, and check
out these Everyday Health tips for
healthy meal preparation for people
with high blood pressure >>

8. • Roast meats and chicken on racks so that fat can drip off.
• Stew or braise meats and poultry on the stove or in the oven.
Then cool the food so that you can remove any congealed fat
before reheating and serving.
• Poach fish and chicken in fat-free liquids.
• Broil or grill just about any meat, poultry, or vegetable and let the
fat drip off.
• Steam all kinds of foods over boiling water.

9. Instead of relying on
sodium, consider these
alternatives which both flavor
foods and combat high blood
pressure >>

10. • Basil (fresh or dried can be used with fish, lean meats, and in
soups and sauces.
• Thyme gives an earthy taste to sauces and soups.
• Caraway seeds lend a nutty taste to breads, steamed cabbage
and noodles.
• Chives add bite to salads and vegetables.
• Rosemary works well in hearty dishes like meatloaf, potatoes and
beans.
Image : http://www.bigoven.com/uploads/thyme.jpg
Image : http://denverspice.com/wp-content/uploads/2012/10/Thyme-Leaf-Whole-DSC.jpg

11. • Cinnamon is tasty on many fruits.
• Dill is great in sauces or tossed on vegetables.
• Garlic adds another dimension of flavor to just about any savory
food – be sure not to use garlic salt.
• Lemon juice enhances the flavor of salads, vegetables and fish.
• Paprika gives a spicy kick to roasted meats and vegetables.
• Before using a commercial salt substitute, be sure to check with
your doctor
Image: http://faeriesfinest.com/images/products/cinnamon-sticks.gif

12. Foods to avoid to maintain a
low-sodium diet >>

13. • Don’t eat many packaged and processed foods.
• Don’t use too many pickled, cured, brined or smoked foods.
• Don’t cook with flavored pastas, rice or cereal mixes. They’re
typically loaded with sodium. Add your own flavorings to plain
pasta and rice instead.
• Don’t choose salted nuts, chips and crackers.

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