About 50% of American adults have high blood pressure, and only one in four people with high blood pressure has it under control. There is no single cause of high blood pressure; rather, health experts attribute high blood pressure to a combination of excess salt intake, poor diet, stress, lack of exercise, and obesity. Managing your salt intake, however, may be one of the best things you can do for your heart.

We’ve been taught that salt is an essential seasoning. In fact, people often review food with comments such as, “It’s too salty,” or, “It needs more salt.” When people say these simple critiques of a dish, they actually mean that the food needs more or less acidity. There are many ways to enhance the flavor and increase the acidity level of a dish without using salt. People just get lazy and don’t want to experiment with other spices. Since salt can contribute to the development of high blood pressure, it’s worth knowing about salt alternatives. 

What Is High Blood Pressure?

High blood pressure, also known as hypertension, increases your risk of stroke and heart disease, two leading causes of death worldwide. High blood pressure is determined by the amount of blood the heart pumps and the resistance of blood flow in the arteries. If you have narrow arteries, the heart has to work harder to pump blood throughout the body. This increases your blood pressure.

Nutritionists recommend using the following salt alternatives to keep sodium levels in check. Start cooking with them and let us know if they work for you. 

10 Salt Alternatives

Lemon Juice Or Zest

Lemon, or any citrus fruit, brings a bright acidity to a dish. Both the juice and zest act similarly to salt in that they elevate the acidity and enhance the other flavors in the dish. You can finish a dish with a squeeze of lemon, you can marinate with lemon juice, or you can sauté with lemon juice. Adding lemon zest will give a slightly bitter note, so be aware of that. 

Nutritional Yeast

The cheese-like flavor from nutritional yeast goes great in pasta sauces, popcorn, or even quinoa. It doesn’t contain dairy; rather it is deactivated yeast in the form of powder or flakes. It’s a much healthier alternative to salt because it contains vitamin B12, fiber, and protein.

Chives

The intense oniony flavor of chives brings out the inherent flavors of the other ingredients in whatever you’re cooking. They go great in salads, mashed potatoes, and sauces. If you use fresh chives, add them to the dish at the last minute or so before serving because heat destroys the flavor.

Coriander

Did you know that coriander seeds actually blossom into cilantro? They offer a very lemony and floral essence when you grind them up and season your food with them. Whole coriander seeds are excellent for broths, curries, and soups. They also offer a wide range of antioxidants, including tocopherols, quercetin, and terpinene. 

Raw Apple Cider Vinegar

If you’ve ever made a salad dressing with apple cider vinegar, you know that you don’t need the addition of salt. The bright, acidic flavor makes it an excellent salt alternative, and it is incredibly versatile as well. Additionally, apple cider vinegar is great for improving alkaline levels and reducing cholesterol.

Coconut Aminos

Coconut aminos is not completely free of sodium. It does contain about 90 milligrams (mg) of sodium per teaspoon, but soy sauce contains 280 mg of sodium per teaspoon. It offers the same saltiness of soy sauce with a subtle hint of sweetness. You can use it in sauces, dressings, stir-fries, and marinades. 

Dill

Both dried dill and fresh dill offer a signature flavor that is similar to fennel or celery. It’s a great salt substitute that goes well with potatoes, cucumbers, or salad dressings. If you mix dill with lemon juice and olive oil, that goes great on wild caught fish. 

Black Pepper

Salt and pepper are the king and queen of seasonings, but you can rely on pepper to offer that subtly spicy savoriness to dishes, especially if you’re trying to reduce your sodium intake. You can season almost anything with pepper! What’s great about pepper is that the chemical compounds can help fight inflammation!

Garlic

Similar to onion, garlic offers a pungent aroma and flavor to your food. It’s a staple ingredient in most cuisines, and for good reason! Garlic is rich in allium, which is a compound that can help to improve cognitive function, boost the immune system, and reduce blood pressure. 

Ginger

Ginger is like garlic in that it has a pungent flavor. If you add ginger to stir-fries, beverages, soups, sauces, dressings, or marinades, you may notice that you don’t need salt. Ginger is slightly bitter, but it has a sweet undertone. Additionally, it has anti-inflammatory properties that can reduce muscle soreness and improve joint health.

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Keeping your kidneys healthy is just as important as having a healthy digestive system. Since the kidneys help eliminate toxins from the body, improper kidney function can lead to disease or infection. Once the kidneys are compromised, you may experience some negative side effects in the rest of your body.

The kidneys are two fist-sized organs in your body located on either side of your spine in the middle of your back. They are responsible for filtering your blood and removing water and waste that become urine. Kidneys also make an active form of vitamin D for bone health, as well as a chemical that promotes red blood cell production.

One of the best things you can do to help keep your kidneys healthy is to keep your blood pressure in check. You can do this by cutting salt out of your diet. If you must use salt, use Himalayan or sea salt, or you can use dulse, which is a salt alternative. You can also eat alkaline foods to establish a neutral pH level in the body. The best foods to eat include leafy green vegetables, raw apple cider vinegar, berries, peaches, or root vegetables like beets and turnips.

To cleanse your kidneys in one week, we have three juicing recipes (below) that are amazing for kidney health. In addition to consuming these juices, it is important to avoid salt, meat, meat products, fast food, dairy products, caffeine, and refined sugars because these foods put too much stress on the kidneys. For the juicing recipes below, put all the ingredients in the juicer and then enjoy! Drink at least one or two of these juices a day.

Recipe #1: Carrot Ginger Zinger

• 7 carrots
• 1 apple
• 1 red bell pepper
• 3 inches of ginger root, peeld
• 1 lemon

Recipe #2: Ginger Apple Beet

• 2 beets, peeled
• 2 apples
• 3 inches of ginger root, peeled
• 1 lemon

Recipe #3: Burdock Juice

• 5-6 inches burdock root
• 5 celery stalks
• 1 cucumber
• 1 bunch cilantro
• 1 lemon

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So you want to lower your high blood pressure. You are not alone. High blood pressure or hypertension is an extremely common condition that affects nearly everyone at some point. Poor dietary choices, obesity, chronic stress, lack of exercise, or high alcohol consumption are some of the causes that lead to high blood pressure or hypertension. Fortunately, it is easily detectable and you can start working on how to lower it.

What is High Blood Pressure?

The heart has to work to pump blood through the arteries. If the arteries are narrow and the heart has to pump more blood, the person will likely have higher blood pressure because of the restricted blood flow. A person with a blood pressure reading of 140/90 mm Hg or higher is considered to have high blood pressure. If you don’t take action and treat high blood pressure, there is a higher risk of having a heart attack, stroke, or even having kidney failure.

High Blood Pressure in Men and Women

1 in every 3 American adults has high blood pressure and women are just as likely to develop it as men. High blood pressure affects more men under age 45 than it does women. Between the ages of 45 and 54, the percentage of men and women with hypertension is roughly equal, but the percentage of women increases after age 55. The reason the for the increased percentage of women with high blood pressure in later years is because estrogen levels fall after menopause. Women and men can develop high blood pressure similarly via physical inactivity, poor eating habits, obesity, or high salt intake. Contraceptive pills may increase a woman’s risk for high blood pressure, so check it regularly if on a birth control pill.

Tips to Lower High Blood Pressure (Hypertension)

1. Lower Salt Intake

When your diet has a high amount of salt in it, your body will hold extra water, which increases blood pressure. In addition to avoiding salt, it’s best to steer clear of fast foods, processed foods, or canned foods. Use salt-free seasonings, or Himalayan or sea salt in low amounts. A salt alternative, which is more beneficial to the body, is Dulse. Dulse flakes are the perfect salt substitute for those on a low salt diet. Dulse provides sodium and potassium, which is an essential sodium-balcancing mineral. Both sodium and potassium work together to provide proper fluid balance inside and outside each cell. Additionally, keep a heart-healthy diet, which avoids hydrogenated ingredients, high fat content, and incorporates fresh fruits and vegetables.

2. Lower Stress

This may seem like it is easier said than done, but there are many ways one can easily reduce stress. First, identify what makes you stressed and then eliminate it or channel that energy towards something like yoga, meditation, or tai chi. You can also increase your daily intake of magnesium, as it helps to naturally lower stress. You can take a magnesium supplement, or you can incorporate magnesium-rich foods like bananas, avocados, spinach, raw almonds, pine nuts, cashews, lima beans, chickpeas, or Swiss chard into your diet.

3. Lemon

Lemon juice is high in vitamin C, which is an antioxidant that helps neutralize the damaging effects of free radicals. Lemon keeps blood vessels soft and loosens things up, which can help reduce your blood pressure. Do not drink bottled lemon juice or anything from concentrate, as it can have sweetener or added sugars. Take the juice of half a lemon, mix it in a cup (8oz) of warm water, and drink in the morning on an empty stomach.

4. Garlic

With garlic, you get a whole bunch of health benefits in addition to lower pressure. Raw or cooked garlic has blood pressure lowering effects, and can help reduce cholesterol levels. Garlic stimulates nitric oxide production by relaxing your blood vessels. Your recommended daily garlic intake should be at least 1-2 crushed cloves. Why crushed cloves? This creates hydrogen sulfide, which promotes proper blood flow, removes gas, and decreases pressure on the heart. Always remember fresh garlic can be more beneficial for the body. Once the garlic is cut, the hydrogen sulfide rapidly loses its potency and will all but disappear within an hour of chopping.

5. Exercise

A little exercise goes a long way to helping reduce high blood pressure. It’s important to exercise daily, as this can reduce stress and promote healthy circulation. Don’t go overboard when you begin exercising, though. Start off by incorporating a daily walk into your routine. Make a scheduled time every day to exercise and stick to it. Once exercise becomes regular you can work out at different times, but a consistent workout time helps you to get in the habit at first. If you are limited by knee, hip, or back injuries, try swimming, yoga, rebounding, or using a recumbent bike. Aim for 40 minutes of moderate to vigorous physical activity 3-4 times per week if you want to lower blood pressure or cholesterol.

6. Restore Alkalinity

You may be wondering what alkalinity is. If you have a poor diet or eat lots of sodium, chances are that your body’s pH balance is heavily acidic. It’s best to avoid alcohol, sugar, meat, processed foods, and grains because these are the top 5 acid forming foods. To keep your heart healthy and lower blood pressure it’s ideal to have a neutral pH balance. You can do this by incorporating alkaline foods into your diet. Eat dark leafy greens, organic apple cider vinegar, berries, peaches, or root veggies like beets and turnips.

7. Black Seed

Black seed, or black cumin, has been known as a powerful cure for almost everything. You get a two for one with black seed because it helps to lower blood pressure and cholesterol. There are many anti-bacterial and anti-inflammatory properties that strengthen the immune system and reduce high blood pressure. You can also take 1 teaspoon of black seed oil and mix it with fresh fruit juice or herbal tea. You can also take the 1 teaspoon by itself if you don’t mind the taste.

High blood pressure is something that you can easily avoid if you take the right steps. It doesn’t have to be an inevitable condition. You can easily use some or all of the tips above to start living a healthier, more energetic life.

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High Blood Pressure or Hypertension is an extremely common condition that affects nearly everyone at some point. The heart has to work to pump blood through the arteries.  If the arteries are narrow and the heart has to pump more blood, the person will likely have higher blood pressure because of the restricted blood flow.  A person with a blood pressure reading of 140/90 mm Hg or higher is considered to have High Blood Pressure.  If you don’t take action and treat High Blood Pressure, there is a higher risk of having a heart attack, stroke, or even having kidney failure.

Symptoms of High Blood Pressure

Most people with High Blood Pressure rarely experience symptoms.  If blood pressure readings are extremely high, then the person may still be without symptoms.  Symptoms don’t usually occur unless there is an extreme spike in blood pressure, or if blood pressure reaches a life-threatening level.  The few symptoms include:

• Headaches
• Shortness of Breath
• Nosebleeds
• Dizzy Spells

Causes of High Blood Pressure

1 in every 3 American adults has High Blood Pressure and women are just as likely to develop it as men.  The exact cause is unknown, but High Blood Pressure is believed to occur from a combination of issues.  High Blood Pressure affects more men under age 45 than it does women, but the percentage of women increases after age 55.  The reason the for the increased percentage of women is because estrogen levels fall after menopause.  Contraceptive pills may increase a woman’s risk for High Blood Pressure, so check it regularly if on a birth control pill.  Other causes include:

• Physical Inactivity
• Poor Dietary Choices
• Obesity
• High Salt Intake
• Contraceptive Pills (for women)
• Menopause
• Smoking
• Extreme Alcohol Consumption
• Older Age
• Adrenal or Thyroid Issues

Natural Remedies

When your diet has a high amount of salt in it, your body will hold extra water, which increases blood pressure.  In addition to avoiding salt, it’s best to steer clear of fast foods, processed foods, or canned foods.  Use salt-free seasonings, or Himalayan or sea salt in low amounts.  A salt alternative, which is more beneficial to the body, is Dulse. Dulse provides sodium and potassium, which is an essential sodium-balancing mineral.  Both sodium and potassium work together to provide proper fluid balance inside and outside each cell.  Additionally, keep a heart-healthy diet, which avoids hydrogenated ingredients, high fat content, and incorporates fresh fruits and vegetables.

A little exercise goes a long way to helping reduce High Blood Pressure.  It’s important to exercise daily, as this can reduce stress and promote healthy circulation.  Start off by incorporating a daily walk into your routine. Make a scheduled time every day to exercise and stick to it.  If you are limited by knee, hip, or back injuries, try swimming, yoga, rebounding, or using a recumbent bike.  Aim for 40 minutes of moderate to vigorous physical activity 3-4 times per week if you want to lower blood pressure or cholesterol.

If you have a poor diet or eat lots of sodium, chances are that your body’s pH balance is heavily acidic.  It’s best to avoid alcohol, sugar, meat, processed foods, and grains because these are the top 5 acid forming foods.  To keep your heart healthy and lower blood pressure it’s ideal to have a neutral pH balance.  You can do this by incorporating alkaline foods into your diet. Eat dark leafy greens, organic apple cider vinegar, berries, peaches, or root veggies like beets and turnips.

Lemon juice is high in vitamin C, which is an antioxidant that helps neutralize the damaging effects of free radicals. Lemon keeps blood vessels soft and loosens things up, which can help reduce your blood pressure. Do not drink bottled lemon juice or anything from concentrate, as it can have sweetener or added sugars.  Take the juice of half a lemon, mix it in a cup (8oz) of warm water, and drink in the morning on an empty stomach.

This may seem like it is easier said than done, but there are many ways one can easily reduce stress.  First, identify what makes you stressed and then eliminate it or channel that energy towards something like yoga, meditation, or tai chi. You can also increase your daily intake of magnesium, as it helps to naturally lower stress.  You can take a magnesium supplement, or you can incorporate magnesium-rich foods like bananas, avocados, spinach, raw almonds, pine nuts, cashews, lima beans, chickpeas, or Swiss chard into your diet.

Things You Should Eat

• Bananas
• Avocados
• Dark Leafy Greens (spinach, kale, chard, & collards)
• Chickpeas
• Lima Beans
• Cashews
• Raw Almonds
• Pine Nuts
• Apple Cider Vinegar
• Dark Berries (blueberries & blackberries)
• Peaches
• Lemons
• Beets
• Turnips

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