Build Your Plate for Lower Blood Pressure
You’ve probably heard:
“Eat healthy.”
But what does that actually mean?
There are hundreds of healthy foods.
You don’t need all of them.
You need foods that help with your goals.
Give Your Food a Job
Let’s say one of your goals is to support healthy blood pressure.
Now we have a reason to choose certain foods.
We want to:
1. Add foods that can help.
2. Reduce foods that can work against us.
That’s it.
Start With Potassium
You’ve probably heard that too much salt can be a problem for blood pressure.
But there’s another nutrient to think about:
Potassium.
Potassium helps your body handle sodium and supports healthy blood pressure.
You can get potassium from foods like:
Potatoes
Beans
Spinach
Avocado
Bananas
Oranges
Plain yogurt
You don’t need all of them.
Just ask:
“Where is the potassium in this meal?”
Add Some Greens
Foods like spinach and other leafy greens can also support healthy blood vessels.
Beets are another good option.
Again, you don’t need all of these foods at every meal.
Pick what works for you.
Watch the Salt
Now look at what you might need less of.
Things like:
Salty sauces
Processed meats
Heavily salted foods
Packaged foods with a lot of sodium
You don’t have to make your food bland.
You’re simply paying attention to how much sodium is coming into your diet.
Now Add Your Other Goals
This is where it gets interesting.
You probably have more than one goal.
Maybe you want to support healthy blood pressure and lose weight.
Now both goals help us build the meal.
A potato can give you potassium.
But if you turn it into a large order of fries, you’ve changed the meal.
If you also want to lower your cholesterol, we may choose foods with more fiber and change some of the fats you eat.
If you also want to build muscle, we need to make sure you’re eating enough protein.
Each goal changes the plate.
One goal might tell us to add something.
Another might tell us to remove something.
Another might tell us to change the amount.
Let’s Build a Meal
Start with:
Chicken + rice
Now ask:
Where is the potassium?
Where are the vegetables?
Are we adding a lot of sodium?
We might change it to:
Chicken + potato + spinach + beans
Now the foods have jobs.
Chicken = protein
Potato = potassium + carbs
Spinach = supports healthy blood vessels
Beans = potassium + fiber
Simple.
But we’re still not done.
If you also want to lose weight, we look at the portions.
If you also want to lower cholesterol, we look at fiber and fats.
If you also want to build muscle, we look at protein.
Your goals tell us how to change the meal.
Try This With Your Next Meal
Stop asking only:
“Is this healthy?”
Ask:
“What am I trying to do?”
Then:
“What job is this food doing?”
That can help you decide what to:
ADD. KEEP. REDUCE. REPLACE.
You don’t need the perfect diet.
You need to understand why the foods are on your plate.
Give your food a job.
This is for education only, not personal medical advice. Some people with kidney problems or who take certain medications need to be careful with potassium. Talk with your healthcare professional before making major diet changes or changing blood pressure medication.
