High blood pressure, or hypertension is often known as the silent killer. Did you know that nearly 8 million Canadians are affected by hypertension?
May 17 th is world hypertension day and it’s a reminder to know your numbers and take simple steps to protect your heart. Let’s start with looking at how you can meal prep in a way to reduce your risk of hypertension. Steps to meal prep to reduce risk of hypertension:
User lower sodium seasonings. Consuming too much sodium may increase blood pressure as it promoted the body to retain water and puts pressure on blood vessel walls. In this meal prep I’m featuring Herbamare sea salt, which is a prepared with 1/3 less sodium than standard sea salt. It has less sodium because it’s made with a blend of 12 different garden herbs and iodine rich kelp to enhance the flavour of any dish. You can grab it on amazon or avogel.ca ! (AD)
Increase potassium intake as potassium helps to counter sodium’s effects. Some foods rich in potassium include potatoes, legumes, bananas, avocados, leafy greens. If you have kidney disease, or take medication to lower blood pressure, you may need to limit the amount of potassium you eat. Speak to your health care provider before you make changes to the way you eat.
Increase fibre intake – a high fibre diet supports blood vessel health and weight management. Legumes, oats, barley, flax and chia are great fibre boosters.
Increase unsaturated fats. Replacing saturated fats with unsaturated fats may help blood pressure and hearth health. Go for olive oil, avocado, nuts, seeds and fish.
Increase legumes – a recent study indicates consuming roughly 170 g of legumes daily may significantly reduce risk of hypertension.
Maintain adequate calcium & magnesium – these nutrients support vascular function.
Good sources include dairy or alternatives, tofu, beans and leafy greens
