Lower Your Numbers Naturally

Making small adjustments to your diet with simple food replacements can offer big rewards when it comes to your health. See what you can do to bring down your cholesterol, blood pressure and blood-sugar levels without medicine. Click here for the 5 lifesaving numbers you need to know.

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Lower Your Blood Pressure

High blood pressure can cause a host medical problems including cardiovascular disease, chronic kidney disease and stroke, which can strike suddenly. Make an attempt to control your blood pressure naturally by reducing your salt intake. Sodium is an essential nutrient, but in excess, it can be damaging.


The Culprit: Salt Shaker

Food Substitution: Garlic and Herb Spice Blend

Liberally adding salt to your food can become a big problem. A 1/4 teaspoon of salt has over 600 mg of sodium. (The recommended daily dose is about 2300 mg a day.) Instead, try a garlic and herb spice blend – the same serving size has 0 mg of sodium.


The Culprit: Soy Sauce

Food Substitution: Balsamic Vinegar With Red Pepper Flakes

Only 1 tablespoon of soy sauce has approximately 920 mg of sodium! For a similar acidic flavor, try a mixture of balsamic vinegar and red pepper flakes; this option will only add 4 mg of sodium to your meal.


The Culprit: Breadcrumbs 

Food Substitution: Whole Wheat Panko Breadcrumbs

Breadcrumbs can be deceptively high in salt – 1/4 cup can contain up to 470 mg. Instead, try whole wheat panko breadcrumbs; the same serving size contains only 32 mg of sodium.