Less Salt, More Flavor!ūü§é

Yes, this is possible.

Check out my latest tiktok on cooking with lower salt alternatives if you have High Blood Pressure(HBP) or a family history of it. 

What exactly is High Blood Pressure?

High blood pressure (HBP or hypertension) is when your blood pressure, the force of your blood pushing against the walls of your blood vessels, is consistently too high.

High Blood Pressure - Grace of Melanin

Causes Include:


People with high blood pressure should be aware that the use of decongestants may raise blood pressure. Many over-the-counter cold and flu preparations contain decongestants.


The American Heart Association recommends no more than 2,300 milligrams (mgs) a day and an ideal limit of no more than 1,500 mg per day for most adults.


If you drink, limit your consumption to no more than two drinks per day for men and no more than one drink per day for women

Hot tubs and saunas-

People with high blood pressure should not move back and forth between cold water and hot tubs or saunas. This could cause an increase in blood pressure.

Weight gain-

Did you know you may experience health benefits from losing as few as 10 pounds?


Just a few minutes of light activity for people who sit most of the day can lower blood pressure in those with Type 2 diabetes.

Stress (section updated 3.24.23)-

There's no proof that stress alone causes long-term high blood pressure. But reacting to stress in unhealthy ways can increase your risk of high blood pressure, heart attacks and strokes. Certain reactive behaviors are linked to higher blood pressure, such as:

  • Smoking
  • Drug use
  • Drinking too much alcohol
  • Eating unhealthy foods all the time
  • Not getting enough sleep or exercising¬†

**Add on: 

Relieving stress often relates to your specific stress response:

Overexcited stress response: If you tend to become angry, agitated, overly emotional, or keyed up under stress, you will respond best to stress relief activities that quiet you down.

Underexcited stress response: If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and energizing.



High blood pressure usually has no warning signs or symptoms, and many people do not know they have it. Measuring your blood pressure is the only way to know whether you have high blood pressure.The best way to know if you have hypertension is to get regular blood pressure readings. Most doctors’ offices take a blood pressure reading at every appointment.

For example, if you have a family history of heart disease or have risk factors for developing the condition, your doctor may recommend that you have your blood pressure checked twice a year. This helps you and your doctor stay on top of any possible issues before they become problematic. Source: www.healthline.com/health/high-blood-pressure-hypertension#symptoms

Ways to treat:

  • Maintain a healthy weight.¬†Strive for a body mass index (BMI) between 18.5 and 24.9.
  • Eat healthier.¬†Eat lots of fruit, veggies and low-fat dairy, and less saturated and total fat.
  • Reduce sodium.¬†Ideally, stay under 1,500 mg a day, but aim for at least a 1,000 mg per day reduction.¬†
  • Get active.¬†Aim for at least 90 to 150 minutes of aerobic and/or dynamic resistance exercise per week and/or three sessions of isometric resistance exercises per week.¬†
  • Limit alcohol.¬†Drink no more than 1-2 drinks a day. (One for most women, two for most men.)

Sources: www.heart.org and www.mayoclinic.org

Now that you have this vital information, let's work on this, as our community is one of the highest to suffer from HBP. Take the gems listed above and attribute to your lifestyle. Live longer and prosper.

Be well.ūü§é


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