Low-salt recipes for people with hypertension

High blood pressure may put excess force on the heart resulting in several heart-related complications. Hypertension can be kept under control in several ways. While medical treatment helps to keep your blood pressure in control, dietary changes are also necessary. Studies show that a low-salt diet can lower high blood pressure.

We need small amounts of sodium in our diet for the normal functioning of the body. However, eating more salt can increase the risk of high blood pressure and heart disease. Most adults only require ~1500 mg of sodium daily. Many Canadians eat much more than this. To decrease the risk of chronic disease, limit your intake to below 2300 mg. Planning can help you decrease the amount of sodium in your diet. Here are a few tips for you to follow:

•    Avoid highly processed foods
•    Always prepare your healthy meals and snacks
•    Read the information given on the food label. It will help you select low-sodium foods
•    When eating out in restaurants, make healthier choices.

You may replace sodium from your common salt by using potassium chloride salt. According to the American Heart Association (AHA), cutting down 1g of salt daily can lower your blood pressure. Here are three low-salt recipes that include a soup, a salad, and the main course dish that have no added salt! 

Mushroom barley soup

½ cup chopped onions 
¼ cup sliced mushrooms 
½ cup chopped carrots
1 teaspoon dried thyme 
2 cloves of garlic 
1 pinch of black pepper powder
2 cup of vegetable stock 
¼ cup barley
¼ cup sweet potato
1 teaspoon canola oil

Heat oil in a pan and add all vegetables (onions, mushrooms, carrots, garlic, and sweet potato pieces). Add thyme and pepper powder. Sauté till veggies become soft. Then add vegetable stock. Simmer for 20 minutes. This recipe has zero trans-fat and very little sodium content.

Beetroot and walnut salad

1 medium-sized Beetroot
¼ cup apple cider vinegar
1 teaspoon olive oil
½ cup chopped walnuts
½ cup apple pieces
½ cup cottage cheese
6 cups mixed salad leaves such as lettuce, spinach, watercress, and rocket leaves
1 tablespoon mixed chopped fresh herbs such as parsley, mint, coriander, and basil

Peel one medium-sized beetroot and cut it into big pieces. Add these pieces to boiling water and continue boiling for 2-3 minutes. Drain the water and allow beetroot to cool. Add vinegar, olive oil, walnuts, cottage cheese, and apple pieces. To it add chopped salad greens and mixed herbs. Toss well.

Chicken stir fry with eggplant, basil, and ginger

2 tablespoons fresh mint 
1/4th cup basil 
 2 coarsely chopped spring onions 
2 cloves of garlic, 
1 teaspoon ginger juice 
¼ cup low-sodium chicken broth
½ cup chopped onion
 1 tablespoon olive oil 
1 small eggplant peeled and diced
½ cup chopped red bell pepper
½ cup chopped yellow bell pepper
¼ cup coconut aminos
Boneless chicken breast strips

Make a smooth paste of mint, basil, garlic, and onion. Warm a heavy-bottomed pan over medium heat and add olive oil. Do not overheat. Cut chicken breasts into bite-sized chunks and add to warmed oil. Cook over medium-high heat until pieces begin to brown on the edges. Remove from pan and set aside. Add little olive oil to the same pan and stir fry bell peppers, and diced eggplant. Now add the basil mixture to it. Then add chicken pieces and coconut aminos. Add the chicken broth and stir for a while. Add ginger juice and garnish with spring onion. This recipe is low in cholesterol and sodium.

With these and many other low-salt recipes, it's now time to take the salt shaker off your kitchen rack and make food taste good with a dash of herbs and spices.