As we get older, we may start feeling anxious about our health. One of the conditions that dampens our mood and disposition is when we are diagnosed with high blood pressure or hypertension. Suddenly, all the good food that we want to eat we need to avoid! Food is life, right? It is a bummer that suddenly you have to remove that crispy chicken skin or avoid eating that large beef-filled burrito. BUT…don’t despair! The alternative is to indulge in a low fat diet.
Low fat diet, you say. You don’t really have to give up on the good food. You just need to make a few adjustments and substitute fatty and cholesterol-rich foods with healthier alternatives.
What to Eat on a Low Fat Diet
Eating well is critical to maintaining good health while avoiding health issues or complications in the future. To guide you on what food are acceptable, here are some ideas:
- Leafy green vegetables because these are rich in vitamins and mineral including potassium. Some leafy greens with high potassium levels are romaine lettuce, arugula, turnip greens, kale, collard greens, spinach, etc. (Source: healthline.com )
- Skim milk or yogurt which is rich in calcium and other minerals that will strengthen the body.
- Oatmeal since this food type is high-fiber, low-fat and low-sodium and can help lower your blood pressure level.
- Bananas because these fruits have high potassium.
- Salmon, mackerel, and fish high in omega-3 since fish is a great source of protein and omega-3 minerals.
Oh No! I have high blood pressure??
When the doctor tells us that we have hypertension, we must be careful with what we eat as well as our lifestyle so we can avoid more serious medical conditions. However, if hypertension runs in the family, make sure you get yourself checked once a year. No matter how healthy we try to be, genes can still affect our health. So, although you may feel perfect now, your body still needs to be maintained well to keep from experiencing more health concerns in the future.
In order to cope with hypertension, you need to keep your blood pressure at normal levels. Therefore, you need a “lifestyle change.” This means that you need to seriously develop good habits. I assure you, I am doing my best to follow these…
- Lose weight to a healthy weight and maintain it (this is a challenge!).
- If you smoke, quit smoking. Smoking increases the risk of developing diseases such as heart-related illnesses, hypertension, lung diseases, etc.
- Eat healthy by maintaining a low-fat, low-cholesterol diet.
- Limit your sodium intake to no more than 2,300 mg. per day (Source: verywellhealth.com) Use sodium alternatives such as Mrs. Dash in place of salt.
- Do aerobic exercises regularly for at least 30 minutes daily, 5 days a week.
- Monitor your blood pressure level regularly. A digital blood pressure monitor works just as well as the aneroid ones.
- Take your maintenance medicines religiously as prescribed.
Low Fat Diet Recipe: Spinach and Mushroom Frittata with Egg Whites
Think about a heart-healthy diet that is low sodium, low fat and low cholesterol to promote good eating habits and stay healthy despite having hypertension. Make an awesome breakfast with this recipe- Egg-white, spinach and mushroom frittata.
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Spinach and Mushroom Frittata
- 2-3 pieces browned mushrooms thinly sliced
- handful of fresh spinach
- 1 cup egg whites
- Mrs. Dash or Bragg Organic Seasoning Blend
- 2 tbsp grated parmesan cheese
- non-stick cooking spray
- hot sauce optional
- Preheat the oven at 350 degrees Fahrenheit.
- Spray a 7-inch non-stick fry pan with cooking spray and heat on medium heat.
- Stir-fry the sliced mushrooms for 2-3 minutes.
- Add in the fresh spinach and continue stir-frying for 1-2 minutes or until the spinach has wilted.
- Whisk the egg whites in a bowl until light and frothy and add a pinch of Mrs. Dash or Bragg in place of kosher salt.
- Pour the mushroom and spinach mixture into the egg white, adding 1 tablespoon parmesan in it.
- Pour the egg mixture into the pan and let cook undisturbed until the edges of the egg whites start to turn a bit more solid.
- Gently lift the edges of the egg whites and tilt the pan so the uncooked egg runs under the cooked part and cook for another minute.
- Bake in the oven at 350 degrees Fahrenheit and broil for only 2-3 minutes or until the eggs have puffed and have cooked through. DO NOT LEAVE THEM UNATTENDED OR THEY MIGHT BURN.
- Remove from the oven and sprinkle with the remaining parmesan cheese.
- Cut into wedges and serve.
- Enjoy with hot sauce if desired.