Controlling Blood Pressure – Good Nutritional Options
Controlling your Blood Pressure is not always easy but watching you salt can be a great way to help. The 2015 U. S. Dietary Guidelines recommend less than 2,300 milligrams of salt per day. This is about the size of a fast food packet of salt.
A diet rich in walnuts and walnut oil can help the body to be able to better respond to stress and it can also keep diastolic blood pressure down. Not all nuts are healthy! For instance roasting nuts increases the calories but not making it a better option. Roasted walnuts as a opposed to a roasted salted nut mix. Many nut cocktails are loaded with additional sugar.
Peanut butter is another good protein option especially on a fiber rich whole or multi-grain bread. It has been found getting 30 grams of fiber each day. Peanut butter and jelly might sound really good but with all the sugar it would add is not the best choice. You don’t want all the good to be undone. Just a few weeks on a high sugar diet can increase your blood pressure to an unhealthy state. Swap out some blueberries instead of jelly. You can slightly mash them up and put them on your Peanut butter bread. Other nut spreads are a good option, like almond butter or cashew butter. These are usually low salt.
Another good option would choosing Guacamole instead of a Queso dip. Queso does not have potassium and is usually loaded with sodium. One cup of avocado delivers about 20% of your daily value and it also provides a good amount of fiber. Just remember to keep your sodium low and it will be easier to control your blood pressure.