Almost half of people in the United States have high blood pressure, according to Yale Medicine. Untreated high blood pressure makes your heart work harder to move oxygen-rich blood through your body. Over time, you could develop a heart attack, stroke, or peripheral artery disease. Vascular dementia is also linked to high blood pressure.
The high-sodium diets among Americans could explain why high blood pressure is on the rise. The American Heart Association suggests keeping your sodium to 1,500 milligrams a day. You might want to eat out less often if you consider how much sodium is in your favorite entrees. A serving of lasagne from Carrabba’s Italian Grill has almost 2,300 milligrams of sodium. Tamales from a Mexican restaurant will have you maxing out your sodium limits with around 1,500 milligrams — and that’s if you don’t snack on the chips and salsa beforehand. Sushi might not taste too salty, but a California roll puts you at 1,100 milligrams of sodium.
Controlling your sodium intake can be tough when you’re dining out, but Top Nutrition Coaching Registered Dietitian Danielle Crumble Smith says cooking at home allows you to manage your sodium intake. “By cooking at home, you can use fresh ingredients and avoid the excessive salt and preservatives often found in restaurant dishes,” she told Health Digest.
Home cooking’s advantages in blood pressure management
“Restaurants are notorious for serving large portions, which can lead to overeating — a risk factor for obesity linked to higher blood pressure,” Smith said. Some restaurants list their calorie content on the menu, which can help you make more healthy choices. However, many restaurants leave you guessing, and those calories can add up quickly. One advantage of cooking at home is that you control your portion sizes. “By cooking at home, you’re more likely to consume fewer calories, which can help in maintaining a healthy weight and subsequently lowering blood pressure,” she said.
Cooking methods in restaurants also strip foods of their nutrients. “Methods like steaming and baking can help preserve the nutrients in food, particularly water-soluble vitamins (such as vitamin C and some B vitamins) that are crucial for maintaining optimal blood pressure,” said Smith.
What to consider when cooking at home with high blood pressure
Many recipes will call for salt, but Smith suggests adding herbs and spices to add natural flavor. Consider swapping out salt for basil, oregano, turmeric, vinegar, or ginger.
Also, remember that some of your pre-packaged ingredients will have sodium, so look at the amounts in these foods. You’d be surprised to see how much sodium is in a can of beans or vegetables. Smith says to rinse these canned foods to eliminate some of the sodium or look for “no salt added” versions. Other foods with hidden sodium are breads, deli meats, condiments, soups, breakfast cereals, and packaged foods like frozen dinners.
Finally, even if you can’t avoid sodium found in canned foods, breads, and cheeses, you can balance the sodium in your system by incorporating potassium-rich foods into your meals. Bananas, apricots, spinach, beans, and yogurt are all rich in potassium. “These foods help the body eliminate excess sodium and ease tension in the blood vessel walls, both of which help lower blood pressure,” Smith said.