5 food that take a bite out of hypertension
This story was originally titled "Take a Bite Out of Hypertension" in the May 2011 issue. Subscribe to Canadian Living today and never miss an issue!
As the leading risk factor for premature death and a major contributor to heart disease and stroke, hypertension – also known as high blood pressure – is a condition that needs to be kept in check. Managing hypertension involves maintaining a healthy weight, taking prescription medications, being physically active and following a healthy diet. "Reducing sodium intake is an important part of controlling high blood pressure," says Carol Dombrow, a registered dietitian in Toronto and a nutrition consultant for the Heart and Stroke Foundation. "Cook more at home," she suggests. "And when you buy packaged foods, compare Nutrition Facts tables and choose the lower-sodium option." In addition to cutting back on salt, an optimal eating plan should include these five blood pressure–lowering foods. While each can help fight hypertension on its own, the biggest benefit comes from combining all of them in your diet.
1. Fatty fish
Recent evidence suggests that omega-3 fats from fish can provide a small but significant decrease in blood pressure, which helps reduce the risk of developing heart disease. Omega-3 fats are most abundant in salmon, tuna, trout, sardines and mackerel. Enjoy grilled fillets, sushi or sandwiches several times a week.
Test Kitchen recipes to try:
• Grilled Sardines
• Lemon Dill Salmon Skewers
