August 30th, 2008
It is practically common knowledge that eating too much salt can wreak havoc on blood pressure. But how can we eat with flavor and at the same time cut the amount of salt in our foods? Well you do not have to sacrifice flavor when you cut down on sodium if you follow these 15 suggestions:
1. Don’t add salt to pasta or other starchy foods that will be topped with other foods. The toppings usually add enough flavors so that you don’t even notice the missing salt.
2. Balance your salt intake. If your breakfast is high in salt, eat low- salt meals for the rest of the day.
3. Remove the salt shaker from your table and use lemon juice on food instead of salt.
4. Don’t use onion salt or garlic salt as spices because they are just flavored salt. Use real onion or garlic for more flavor without the salt.
5. Avoid store-bought mixes for biscuits, cakes, pancakes, muffins, cornbread, etc. If you prepare your own, you can control the ingredients.
6. Read all labels to determine the sodium content and buy low sodium products whenever possible. Remember to avoid any sodium-containing additives.
7. Learn about the many natural herbs, spices and fruit peels that are available. You may decide to grow your own or experiment with store-bought herbs.
8. Use one of several salt-free mixtures of herbs and spices that are available for seasonings.
9. Don’t use potassium chloride salt substitutes. They can increase potassium levels in your body and may even cause heart rhythm abnormalities.
10. To spice chicken dishes, add fruits such as mandarin oranges or pineapples.
11. Marinate chicken, fish, beef or poultry in orange juice or lemon juice. Add a honey glaze.
12. Marinate meat in wine or add wine to Sauces or soups. If you thoroughly cook the dish, most of the alcohol will evaporate, but the flavor will be enhanced.
13. Use fresh vegetables whenever possible. However, if you must use canned vegetables, wash them in cool water before using. Rinsing will help remove some of the salt added when processing.
14. Just a little green pepper, parsley, paprika or red pepper can add a lot of flavor to a meal.
15. Be sure to keep your meals attractive and include a variety of colors and textures. Most people are more tempted to add salt when the meal appears bland.
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August 21st, 2008
Having healthy eating habits as a lifestyle is not only good for looking and feeling your best, it also is the best way at keeping your blood pressure under control. Below are 7 ways in which a few basic food changes can help control blood pressure:
1. Spread lightly. Top your toast with something other than butter. Maybe a little jam or honey will satisfy you. If you’re a real maniac for margarine, check your supermarket for reduced-fat varieties. None of the stuff is really good for you, but some brands may have only 2 to 6 grams of fat per tablespoon, which is much better than the 10+ grams per tablespoon of butter.
2. Can’t say no to mayo or sour cream? Try out the nonfat varieties. Just be sure to check the label for sodium. And remember: Nonfat doesn’t mean no calories. Many nonfat and low-fat foods are still high in calories, which isn’t good for your blood pressure or your waistline.
3. It’s ok to eat meat! We’re not taking away all of your fun. Just cut back to two servings per day. A typical serving is 3 to 4 ounces, a piece that looks about as big as a deck of playing cards.
4. Choose skinless chicken over red meat or pork when you get the chance. It’s lower in fat. When you do indulge in beef, know your cuts. Cuts such as round, tenderloin, top loin, and sirloin are less fatty when they’re graded as select rather than as prime or choice.
5. When it comes to eating turkey, remember that white meat is less fatty than dark meat. And cold cuts such as turkey breast, lean ham, and lean roast beef are your best choices - but they’re almost always high in sodium, so be cautious.
6. Take advantage of dairy. Dairy foods are important sources of calcium, protein, and other nutrients, so don’t ignore them. Just switch from high-fat items such as cream and whole milk to less fatty choices such as skim or 1 percent milk. If you’re craving a high-fat cheese, do it on a day when you’re not eating meat. That way, you won’t overload your system with saturated fat.
7. Then there are eggs. Medical scientists and egg lobbyists have gone round and round over whether eggs cause harm. There’s no question that they have cholesterol in them - more than 200 milligrams each. You don’t have to completely eliminate them from your diet, however.
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August 16th, 2008
Beta blockers were thought to be less effective for the elderly, but this is no longer considered the case. The characteristics of the various beta blockers, which can be spotted since their scientific names end in “lol” can be found in the examples below:
1. Acebutolol (Sectral, Acebutolol Capsules, Acebutolol Hydrochloride Capsules) comes in 200 or 400 mg capsules. It’s usually prescribed for once daily starting at 200 mg up to a maximum of 1200 mg. The liver eliminates acebutolol more than the kidney.
2. Atenolol (Tenormin, Atenolol Tablets) is available in 25, 50, or 100 mg tablets. The starting dose is usually 25 mg once a day up to a maximum of 200 mg once a day.
3. Atenolol also comes in combination form as Tenoretic 50, which is 50 mg of atenolol and 25 mg of the diuretic, chlorthalidone; and Tenoretic 100, which is 100 mg of atenolol and 25 mg of chlorthalidone. Atenolol and Chlorthalidone Tablets are the same two combinations by another drug company. Atenolol in any form is eliminated by the kidney.
4. Bisoprolol (Zebeta) is supplied as 5 and 10 mg tablets. For high blood pressure, the starting dose is usually 5 mg, and some may do well with half that dose. The maximum dose is 20 mg. The characteristics of bisoprolol are similar to all other members of this group. Bisoprolol is eliminated by both the kidneys and the liver so disease of either organ will increase blood levels of the drug.
5. Carteolol (Cartrol Filmtab Tablets) is sold as a 2.5 or a 5 mg tablet. 2.5 mg is usually taken once a day up to a maximum of 10 mg once daily. This drug is eliminated more by the kidney than the liver.
6. Carvedilol (Coreg) comes as 3.125, 6.25, 12.5, and 25 mg tablets. The starting dose is usually 6.25 mg twice daily up to a maximum of 50 mg divided into two doses. The liver breaks down carvedilol. People with liver disease may accumulate this drug in their bloodstream.
7. Labetalol (Normodyne, Trandate, Labetalol HC1 Tablets) comes as 100, 200, and 300 mg tablets. It differs from most of the other beta blockers because of its effect on other receptors called alpha receptors. This often causes dizziness, and the drug has been associated with fever and liver abnormalities. The dose is usually 100 mg twice daily up to 1200 mg divided into two doses. The liver is the major organ of elimination.
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August 8th, 2008
1. Rid your habits of frying foods. Trim all fat off meat before cooking. Remove fatty skin from chicken and turkey. Don’t fry foods. Roast, bake, broil or poach them instead. Use fat-free basting or marinating liquids, such as wine, tomato juice or lemon juice. If you use oil for sautéing or baking, use olive or canola, both very low in saturated fat. Use margarine that lists a liquid oil as the first ingredient. Watch out for the term “hydrogenated,” which means some of the fat has been made saturated.
2. Eat your vegetables and complex carbohydrates. The lowest-fat foods of all are vegetables, fruits, grains (rice, barley and pasta), beans and peas. Substitute these for meat and high-fat dairy products. Don’t douse your pasta in butter or your baked potato in sour cream. Use tomato-based sauces instead of cream based. Use lemon juice, low-sodium soy sauce, or herbs to season vegetables. Make chili with extra beans and seasonings, and leave out the meat.
3. Lose weight. People who are overweight usually have high cholesterol levels. Most people can lower their levels and raise their HDL levels by dropping a few pounds. Follow the guidelines for eating less fatty foods and more fruits, vegetables, grains and beans, and you will slowly but surely lose weight.
4. Include the family. Children older than age 2 can join in the low-fat lifestyle. Eating habits carry into adulthood, so teach your kids to make healthy choices. Don’t, however, start before age 2. Babies need extra fat calories to grow properly.
5. Snack to your heart’s content. Don’t be afraid to snack several times a day on low-fat foods, such as yogurt, fruit, vegetables, bagels and whole-grain breads and cereals. As a matter of fact, evidence points to lower cholesterol levels in people who eat small meals several times a day. Eating often keeps hormones like insulin from rising and signaling your body to make cholesterol. Just make sure your total intake of calories doesn’t go up when you eat more often.
6. Go a little nutty. If you like nuts, especially walnuts, sprinkle a few on your cereal, bake them into muffins or pancakes, or add them to casseroles or stir fries. Scientists think hazelnuts and almonds may have the same cholesterol-lowering effect. Be sure to decrease other sources of fat to allow for the calories in the nuts.
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August 4th, 2008
Changing the way you eat isn’t always easy. After all, you’ve been eating this way for years and years. But if you really want to lower your blood pressure, or keep it from getting high in the first place, you’re going to have to face the food issue.
The key to changing your diet is to do it slowly. You have lots of old habits to break and lots of new ones to make. It’s not realistic to try to cut out fat, cholesterol, and sodium all in one day. And it’s just as unwise to try to add fiber, potassium, and all of those other goodies at the same time. (Be especially careful about adding too much fiber too soon. If your digestive system isn’t used to it, fiber can flow through you like a flood.)
Take your time. Learn to enjoy new foods. Don’t feel like you’re giving up rocky road ice cream forever; you can still have some once in a while. As time passes, you’ll find your cravings for fat slowly disappearing. You’ll forget about that saltshaker and, believe it or not, you may find yourself looking forward to that morning bowl of oatmeal.
Here are some additional tips to help you gently slide into your healthier lifestyle:
1. Love your legumes. Beans are good for your heart. So try to include beans or peas in your meals at least a few times each week. Beans come in all sizes, colors, and tastes. They’re easy to add to salads. And they’re a great substitute for meat in chilies, soups, and stews. Just beware of canned beans: They’re usually packed in salty water. Rinsing them well will help reduce the sodium.
2. Pass on the packages. Big problems can come in small containers. A bag of potato chips can have a day’s worth of sodium and fat. So can tortilla chips or flavored popcorn. Even the low-fat varieties can be swimming in salt. Instead, try out some unsalted hard pretzels. Or air-pop some popcorn and flavor it with something like a dash of Parmesan cheese.
3. Go easy on the oil. Why fry? Any time you cook something in butter or oil, you’re adding tons of fat and needless calories. Instead of frying your meat or fish, try to bake, broil, or grill it. The same goes for vegetables. Try steaming them, roasting them, or stir-frying them in chicken broth. If you just can’t put down the frying pan, try using a nonfat cooking spray instead of oil. And if you can’t avoid oil, pick olive or canola oil, which contains healthier fats than butter.
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