High blood pressure: Doctor explains benefits of hibiscus tea
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Uncontrolled high blood pressure elevates the risk of heart conditions, strokes, kidney diseases and vascular conditions, and should therefore be thwarted as early as possible. More often than not, a person may think they are eating healthy when in fact they are going far beyond their recommended salt allowance. Which three sauces and condiments should you avoid if you want to reduce your hypertension risk?
Heart Foundation Dietitian Sian Armstrong said the fact that some soy sauces contained more than double the amount of salt than others showed manufacturers can make their products less salty.
“We know that stir-fry dishes are really popular because they are quick, fresh and healthy but too many of us are unaware of just how much salt is hidden in the sauces we use,” Ms Armstrong said.
“A tablespoon of the saltiest soy sauce contains nearly 90 percent of your recommended daily salt intake, whereas the lowest salt soy sauce had less than half of that.
“Too much salt can cause high blood pressure, which increases your risk of stroke, heart and kidney disease.”
According to an Australian report, consuming too much fish sauce might increase a person’s blood pressure and put their heart health at risk.
When researchers analysed the salt content of 157 popular Asian-style sauce products they found that fish sauce was the saltiest offender.
The report showed that just one tablespoon of the popular ingredient contains 96 per cent of the recommended daily salt intake, on average.
While fish sauce is light and adds bursts of flavour and a hint of acidity to any dish, it is incredibly high in sodium, which can exacerbate hypertension risk.
Most canned tomato sauces are high in sodium.
One serving (135g) of marinara sauce contains 566mg of sodium.
As a rule, tomato products are problematic for people with hypertension.
However, you can often find low-sodium or reduced-sodium versions of all of these.
You must also watch your salt intake – the more salt you eat, the higher your blood pressure, warns the NHS.
“Aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful,” advises the health body.
As the American Heart Association (AHA) explains, the more potassium you eat, the more sodium you lose through urine.
“Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure,” explains the AHA.
If you’ve been diagnosed with hypertension, a few smart-eating strategies can help you prevent further blood pressure risks and possibly even reduce your blood pressure.
Experts recommend making a few easy swaps, such as looking for reduced sodium or trans-fat free options which can positively impact your reading.
It’s important to remember that eating and hypertension isn’t about deprivation.
Instead, it’s about eating smart and healthy for your heart and entire body.
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