Going out to eat can be a fun activity for spending time with friends or trying a new cuisine. However, if you are trying to control your high blood pressure, the options could be overwhelming. Avoiding salt is one the best ways to do this, but where do you start? Here are some tips for eating out with high blood pressure.
Don’t be afraid to ask questions.
- Ask for the nutrition information (specifically sodium) for any foods you are unsure about.
- Ask that less or no salt be added to your dish.
- Ask for dressings and sauces on the side to help control the amount of sodium you’ll be ingesting.
- Most importantly...taste your food before you season it!
Focus on healthy foods like:
- Whole grains like brown rice, quinoa and bulgur.
- A wide variety of fresh fruits and vegetables
- Lean poultry and fish like turkey, chicken and salmon.
- Nuts and legumes like beans, peas and lentils.
- Low-fat or fat free dairy.
- Mono- and poly- unsaturated fats like avocados, nuts, nut butters, plant based liquid oils, fatty fish, tofu, soybeans and flaxseeds.
- Limited amounts of sweets and alcohol.
Identify dishes that meet your goals.
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Grilled, roasted, broiled menu items.
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Fresh fruits and vegetables as sides.
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Spices and fresh herbs that don’t contain sodium (basil, garlic, curry powder, etc.).
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Fresh vegetables for pizza and burger toppings.
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Vegetarian dishes.
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Fresh fruits or sorbets for dessert.
Limit or avoid foods that tend to be higher in sodium like:
- Meats that are fried, smoked, cured, or processed.
- Condiments like mustard, ketchup, pickles, and soy sauce.
- Most soups.
- Additives like MSG.
- Dishes like rice pilaf, casserole-style dishes, charcuterie plates (cheese, cured meats, olives).
Care you will love.
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