"Some of these herbs and
spices sound good. Tonight, I will bake the chicken with some
lemon juice and oregano. And in the rice, I will add lots of
parsley instead of salt for flavor. Adding herbs will help us
to cut back on sodium. And, the food will still be tasty so we
won't miss the salt."
this way seems easy enough. I bet we can have some pretty good
"This recipe for Hot 'N'
Spicy Seasoning also sounds good. Maybe I will try it next
Hot 'N' Spicy Seasoning
teaspoons chili powder
teaspoon garlic powder
teaspoon black pepper
teaspoon red pepper
teaspoon dry mustard
Mix all of
the above in a bowl.
on meat, poultry, or fish. Instead of salt, sprinkle
some on the food and then cook it as you usually do.
Or, mix some with plain bread crumbs and then coat the
meat with the crumbs. If you like it very spicy, use
"We could start packing our
lunches and snacks for work. It is cheaper than buying lunch
and this way we get what is good for us. A lot of food you eat
out is high in fat, calories, and sodium."
raisin toast, or English muffins with jelly and a
Air-popped popcorn with no salt or butter
pretzels and crackers
cookies (animal crackers, fig bars, gingersnaps)
juices and drinks
frozen yogurt, sherbet, popsicles
candy, jelly beans
popcorn with butter
pretzels and crackers
rinds / Pork isn't kosher
breakfast? I know sausage and biscuits are high in sodium and
"We can have
some cereals, toast, and fruits for breakfast. They are quick
to fix and easy to clean up. We could even have leftovers from
dinner for breakfast."
"I like those
ideas. We should think about how to put this together."
wheat with banana
with a little margarine
with skim or 1% milk
with turkey meat sauce
green beans with oregano
salad with cucumber, tomato, carrots, and a small
amount of oil and vinegar dressing
English muffin with Jellyand a little margarine
Spaghetti with Turkey Meat Sauce
Heat oil in
a large skillet. Add turkey; cook for 5 minutes, stir
a few times. Drain fat.
tomatoes with their juice, green pepper, onion,
garlic, oregano, and pepper. Boil; turn down heat. Put
lid on pan and let cook on low heat for 15 minutes.
Stir a few times.
cover; cook on low heat for 15 minutes more.
pot, cook spaghetti in boiling water for 15 minutes.
Do not add salt. Drain well. Serve sauce over
"These meals sound
like something I would like to eat."
"They do sound
"Most of the foods in these
meals are easy to find in the store. But, we will need to
change some of the foods we buy."
"How do you know if
foods are high in sodium?"
"Sometimes you can taste it.
And sometimes you cannot. Your food will have more sodium if
you add salt to it. Also, foods that you buy already made can
be higher in sodium, like some TV dinners."
"I know foods like
lunch meats and cheese are salty because I get thirsty after I
eat them. They are also high in fat."
"When I shop, I always try to
buy the food that has the least amount of sodium. I look on
the label for the words 'sodium' or 'salt.' The food may be
high in sodium if these words are listed first or a couple of
wheat flour,"salt," "sodium" sulfate,
"Also, the amount of sodium
is listed on the label."
sodium... 50 mg
"Foods marked 'no salt
added,' 'low sodium' or 'reduced sodium' are good to buy."
Buy More Often...
Buy Less Often...
Chicken and turkey (take off skin)
Lean cuts of meat
Skim or 1% milk, evaporated skim milk
Cheeses lower in fat and sodium (like low-fat cheddar,
Low-fat or nonfat yogurt
Margarine, vegetable oils, vinegar
Fresh, frozen, or canned fruit
Fresh, frozen, or no salt added canned vegetables
Plain rice and pasta
English muffins, bagels, loaf bread, tortillas, pita
Cold (ready-to-eat) cereal and cereals cooked on the stove
Spices and herbs
Fatty cuts of meat
Lunch meats and sausage
Most cheese spreads and cheeses
Most salad dressings
Fat back, salt pork (These are not kosher)
Toppings and sauces (like ketchup, mustard, butter, gravy,
and barbeque, soy, and cheese sauces)
Regular canned soups, instant soups
Regular canned vegetables
Instant hot cereals
Pickles and olives
Salty crackers and salty snack foods
Garlic salt, celery salt, and onion salts
"The doctor also said I
need to cut back on alcohol."
"How much do you need to cut back?"
"The most I can have is 1 or
sometimes 2 drinks a day. A small glass of wine, one can of
beer, or a shot of liquor counts as one drink. I really do not
mind. Lowering my blood pressure is more important than having
"What if your
blood pressure does not go down?"
said I will have to take medicine everyday to help lower my
pressure. The medicine will work better if I lose weight, eat
right, and be more active."
"I heard that the
medicine can make you feel sleepy."
"If the medicine bothers me,
the doctor can either change it or change the amount."
"Will the medicine
cost a lot?"
"There are many kinds. I can
ask the doctor to give me one that works for me and costs the
Speak Up and Ask
When the doctor
gives any medicine for high blood pressure, ask about:
- when to take
- what to eat
or drink with it.
- what other
medicine is OK to take at the same time.
Your Blood Pressure To Be Lower
"It seems like you
have a really big role in lowering your blood pressure. You
can eat foods lower in sodium, lose weight, be more active,
cut back on alcohol, and take your medicine."
"And my doctor can help me
too. I will have my blood pressure checked again in a few
weeks to see how I am doing. I may have to make more changes
if it is not low enough. I think I am well on my way to
lowering my blood pressure."
Ask your doctor,
dietitian, or nurse for more help in choosing foods and fixing
You can also get
more information from:
National High Blood Pressure Education Program
P.O. Box 30105
Bethesda, MD 20824-0105
Foods To Choose When You Shop
foods more often.
Poultry, and Fish
Chicken or turkey
Lean cuts of meat
Beef: round, sirloin, chuck arm, loin
Extra lean ground beef
Skim or 1% milk
Low-fat or nonfat yogurt
Cheeses lower in fat and sodium
and Oils (Use only small
Margarine (liquid, tub, stick, or diet)
Oils (like canola, corn, safflower, olive, peanut or
and Snacks (Don't choose
these too often, if you are watching your weight. Some may
be high in calories)
Popsicles, frozen yogurt, sherbet
Angel food cake
Fig bar cookies, gingersnaps, animal crackers, vanilla
wafers, jelly beans, hard candy
Plain popcorn, unsalted pretzels
Fresh, frozen, canned, or dried fruits (like oranges,
apples, bananas, grapes, berries, prunes, peaches, melon,
Fresh, frozen or no salt added canned vegetables (like
green beans, carrots, greens, zucchini, cabbage, tomatoes,
Fresh, frozen or canned fruit juices
Cereals, Pasta, Rice, Dry Peas and Beans
Sliced breads (like wheat, rye, or white)
Sandwich buns, dinner rolls, pita breads, English muffins,
Taco shells, plain tortillas
Unsalted low-fat crackers (like graham crackers)
Cooked hot cereals (not instant)
Pasta (like plain noodles, spaghetti, macaroni)
Dry peas and beans (like split peas, black-eyed peas,
chick peas, kidney beans, navy beans, lentils, soybeans)
Herbs and Spices