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Diet and Disease
Power Point presentations and support materials
Hypertension |
Family
Nutrition
Education Programs |
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By:
Candance Gabel, MS, RD, LD, Associate State Nutrition Specialist,
Family Nutrition Education Program, College of Human and
Environmental Sciences, Nutritional Sciences Department,
Adapted from: The American Dietetic Association's Complete Food and
Nutrition Guide
- Eat plenty of fresh and frozen
vegetables instead of canned vegetables. If canned vegetables are used,
rinse them under running water for two to three minutes prior to
cooking. Rinsing canned vegetables will decrease the sodium content by
approximately 40 percent.
- Season with herbs, spices, herbed
vinegar, herb rub and fruit juices. Or, prepare your own easy, salt-free
herb blends. (See recipes below.)
- Read the "Nutrition Facts" information
on the label to find the sodium content of a packaged food. You will
find the sodium content in milligrams for a single serving. The "% Daily
Value" (sometimes shown as "% DV") for sodium is also given. The amount
is based on 2,400 milligrams of sodium for the day.
- Choose low-sodium products. Read the
label and look for words such as, "unsalted," "no-salt-added," "reduced
sodium," "sodium-free" or "low in sodium."
- When eating out, taste your food before
you add salt. Better yet, request that foods be prepared without added
salt.
- Ask for sauces and salad dressings on
the side, since they are often high in sodium. For a salad, use a twist
of lemon, a splash of vinegar or a light drizzle of dressing.
- Weight reduction will help lower blood
pressure. To help decrease calories from fat, consume low-fat or
fat-free products.
- Consume adequate calcium by including
low-fat dairy products in your diet three times per day.
- Take a walk for 20 to 30 minutes on most
days of the week. Increasing your activity will improve your overall
sense of well-being as you lower your blood pressure.
Salt-Free Herb Blends
Directions: Combine the ingredients in a
jar. Cover tightly and shake. Keep in a cool, dark, dry place. Use in
place of commercial mixes. Yield: 1/2 cup
Chinese Five-Spice: Blend 1/4 cup
ground ginger, 2 tablespoons ground cinnamon, 1 tablespoon each of
ground allspice and anise seeds, and 2 teaspoons ground cloves.
Mixed Herb Blend: Blend 1/4 cup
dried parsley flakes, 2 tablespoons dried tarragon, 1 tablespoon each of
dried oregano, dill weed and celery flakes.
Italian Blend: Blend 2 tablespoons
each of dried basil and dried marjoram, 1 tablespoon each of garlic
powder and dried oregano, and 2 teaspoons each of thyme, crushed dried
rosemary and crushed red pepper.
Curry Blend: Blend 2 tablespoons
each of turmeric and ground coriander, 1 tablespoon ground cumin, 2
teaspoons each of ground cardamom, ground ginger and black pepper, and 1
teaspoon each of powdered cloves, cinnamon and ground nutmeg.
Mexican Chili Blend: Blend 1/4 cup
chili powder, 1 tablespoon each of ground cumin and onion powder, 1
teaspoon each of dried oregano, garlic powder and ground red pepper, and
1/2 teaspoon cinnamon.
Greek Blend: Blend 3 tablespoons
each of garlic powder and dried lemon peel, 2 tablespoons dried oregano
and 1 teaspoon black pepper.
Easy Dip Blend: Use to mix with
cottage cheese, yogurt, cheese or low-fat sour cream. Blend 1/2 cup
dried dill weed and 1 tablespoon each of dried chives, garlic powder,
dried lemon peel and dried chervil.
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