¼ teaspoon each of savory, sage, onion powder, and garlic powder.1 teaspoon each of dried basil, oregano, marjoram, thyme, and dill.You can also make your own blend by mixing the following: Dash, Penzeys salt-free spice blends, or salt-free Spike. Many people like salt-free herb and spice blends, which come in more than a dozen different flavors.Popular brands include Mrs. Instead of salt, try fresh lemon juice, lime juice, or flavored vinegars to brighten taste. In the kitchen, swapping regular salt for sodium-free or lower-sodium alternatives can help. (2021)īecause salt-laden restaurant fare and processed foods are by far the biggest sources of salt in our diets, eating home-cooked foods is the most effectivestrategy for cutting back. Zusman, M.D., Associate Professor of Medicine, Harvard Medical School and Director, Hypertension Section, Division of Cardiology, Massachusetts General Hospital. Prepared by the editors of Harvard Health Publishing in consultation with Randall M. This report also includes tips on how to use a home blood pressure monitor, as well as advice on choosing a drug treatment strategy based your age and any other existing medical issues you may have.
This report details those changes, including a Special Section that features numerous ways to cut excess salt from your diet - a policy strongly recommended by new federal guidelines.
Sometimes people can keep blood pressure in a healthy range simply by making lifestyle changes, such as losing weight, increasing activity, and eating more healthfully. Fortunately, high blood pressure is easy to detect and treat. But when elevated blood pressure is accompanied by abnormal cholesterol and blood sugar levels, the damage to your arteries, kidneys, and heart accelerates exponentially. Known medically as hypertension, many people don't even know they have it, because high blood pressure has no symptoms or warning signs.
An alarming one in three American adults has high blood pressure.
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