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Jewish Recipes --> Food and Health -- > High Blood Pressure --> Hot 'n' Spicy Seasoning

The following information was taken from:

U.S. Department of Health and Human Services
Public Health Service
National Institutes of Health
October 1995

"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."

"Fixing foods this way seems easy enough. I bet we can have some pretty good meals."

"This recipe for Hot 'N' Spicy Seasoning also sounds good. Maybe I will try it next week."

Hot 'N' Spicy Seasoning
  • cup paprika

  • 2 tablespoons oregano

  • 2 teaspoons chili powder

  • 1 teaspoon garlic powder

  • 1 teaspoon black pepper

  • teaspoon red pepper

  • teaspoon dry mustard

Mix all of the above in a bowl.

Store in airtight container.

Tastes good 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 more.

"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."

Snack On... Instead of...
  • Bagels, raisin toast, or English muffins with jelly and a little margarine
  • Air-popped popcorn with no salt or butter
  • Unsalted pretzels and crackers
  • Low-fat cookies (animal crackers, fig bars, gingersnaps)
  • Fruits, vegetables
  • Fruit juices and drinks
  • Nonfat frozen yogurt, sherbet, popsicles
  • Hard candy, jelly beans
  • Salted popcorn with butter
  • Salted pretzels and crackers
  • Salted chips
  • French fries
  • Pork rinds / Pork isn't kosher

 

"What about breakfast? I know sausage and biscuits are high in sodium and fat."
"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."

Menu Ideas

Breakfast

  • Shredded wheat with banana

  • Skim or 1% milk

  • Toast with a little margarine

  • Coffee with skim or 1% milk

Lunch

  • Lean roast beef sandwich on whole wheat bread with lettuce and tomato (easy on the mayonnaise)

  • Fig bar cookies

  • Apple

  • Skim or 1% milk

Snack

  • Orange

Dinner

  • Spaghetti with turkey meat sauce

  • Steamed green beans with oregano

  • Green salad with cucumber, tomato, carrots, and a small amount of oil and vinegar dressing

  • Skim or 1% milk

  • Nonfat frozen yogurt

Snack
English muffin with Jellyand a little margarine

 

Recipe

Spaghetti with Turkey Meat Sauce

  • 1 teaspoon olive oil

  • 1 pound ground turkey

  • 1 can (28 ounce) tomatoes, cut up

  • 1 cup chopped green pepper

  • 1 cup chopped onion

  • 2 cloves garlic, minced

  • 1 teaspoon oregano

  • 1 teaspoon pepper

  • 1 pound spaghetti

Heat oil in a large skillet. Add turkey; cook for 5 minutes, stir a few times. Drain fat.

Stir in 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.

Take off cover; cook on low heat for 15 minutes more.

In another pot, cook spaghetti in boiling water for 15 minutes. Do not add salt. Drain well. Serve sauce over spaghetti.

"These meals sound like something I would like to eat."
"They do sound pretty good."

Buy Foods Low in Sodium

"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 times."

Ingredients: wheat flour,"salt," "sodium" sulfate, malt

"Also, the amount of sodium is listed on the label."

Nutrition Information
serving size...
calories...
fat...
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)
Fish
Lean cuts of meat
Skim or 1% milk, evaporated skim milk
Cheeses lower in fat and sodium (like low-fat cheddar, part-skim mozzarella)
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
Smoked foods
Lunch meats and sausage
Buttermilk
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

 

Cut Back On Alcohol

"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 a beer."

You May Need Medicine

"What if your blood pressure does not go down?"
"The doctor 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 least."

Speak Up and Ask

When the doctor gives any medicine for high blood pressure, ask about:

  • when to take it.
  • what to eat or drink with it.
  • what other medicine is OK to take at the same time.

 

Expect 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."

Get More Help

Ask your doctor, dietitian, or nurse for more help in choosing foods and fixing meals.

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

Choose these foods more often.

Meat, Poultry, and Fish
Chicken or turkey
Fish
Lean cuts of meat
Beef: round, sirloin, chuck arm, loin
Extra lean ground beef

Dairy Products
Skim or 1% milk
Low-fat or nonfat yogurt
Cheeses lower in fat and sodium

Fats and Oils (Use only small amounts)
Margarine (liquid, tub, stick, or diet)
Oils (like canola, corn, safflower, olive, peanut or sesame oil)

Sweets 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

Fruits and Vegetable
Fresh, frozen, canned, or dried fruits (like oranges, apples, bananas, grapes, berries, prunes, peaches, melon, fruit cocktail)
Fresh, frozen or no salt added canned vegetables (like green beans, carrots, greens, zucchini, cabbage, tomatoes, broccoli, squash)
Fresh, frozen or canned fruit juices

Breads, Cereals, Pasta, Rice, Dry Peas and Beans
Sliced breads (like wheat, rye, or white)
Sandwich buns, dinner rolls, pita breads, English muffins, bagels
Taco shells, plain tortillas
Unsalted low-fat crackers (like graham crackers)
Cooked hot cereals (not instant)
Rice
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

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