If you have high blood pressure, you can use these four spices.

Variety is the spice of life, it has been said. If you have high blood pressure or have been given an official diagnosis of hypertension, you may need to change your current way of living. One change you may want to make is to be more careful about what you put in your body, including the tiniest ingredient in your meals and snacks. But you don't have to give up that spice; there are still lots of methods to savor mouthwatering tastes and flavors while attempting to control your blood pressure.

Foods like salmon, avocados, and dark leafy greens can help lower blood pressure if you're trying to manage high blood pressure while taking your diet into account. Scientific studies have always demonstrated a connection between blood pressure levels and sodium intake. However, another useful strategy for maintaining your blood pressure readings in a healthy range is to avoid foods that are heavy in salt.

The basic guideline is to limit your daily sodium intake to 2,300 milligrams, according to the American Heart Association. Adults should keep their daily sodium intake to no more than 1,500 milligrams, especially if they are hypertensive or are at risk for developing this condition. In order to put this into perspective, it should be noted that a teaspoon of table salt has 2,325 milligrams of sodium, which is only 25 mg more than the typical person's recommended daily intake.

While reducing sodium intake and making other lifestyle adjustments that are more supportive of healthy blood pressure levels may cause table salt to lose its position as a go-to seasoning staple, this does not mean that savory dishes must be sacrificed in favor of bland and boring fare. We talked to Sydney Greene, MS, RD, a registered dietitian who serves on our medical expert board, to learn which seasonings you can use to spice up your food without significantly or significantly raising your blood pressure. The spices she advises using if you have high blood pressure are listed below.

1 ​​Dulse

Greene says that dulse is a form of seaweed that can be bought in a shaker jar similar to one used for salt. It offers a salty, umami flavor without adding a lot of sodium. Additionally, it offers crucial elements including calcium and iodine.

Consuming the nutrients in seaweed and its extracts has also been associated in studies, like the one in Marine Drugs, to better cardiovascular health. Lowering your blood pressure also implies lowering your risk of developing other cardiovascular issues because high blood pressure is one of the major risk factors for cardiovascular disease.

Despite having a usually low salt content, some spice companies may use more of this mineral than others in their goods. Therefore, always read the nutrition facts before making your purchase while looking for granulated dulse. Some delicious dulse seasonings that are low in sodium include Eden Organic Dulse Flakes and Maine Sea Seasonings Dulse Granules by Maine Coast Sea Vegetables. The salt content in each of these shakers is about 1% per teaspoon.

2 Turmeric

Known for its anti-inflammatory properties, turmeric is a tasty spice, according to Greene.

This spice is also recognized for its tendency to increase the nutritional content of other dishes, making it a great addition to foods like sweet potatoes, which are also known to naturally lower blood pressure due to their high potassium content.

Greene also advises mixing black pepper and turmeric since doing so helps your body absorb and use this wonderful spice.

3 Garlic powder

Garlic powder is still a widely used spice that may give flavor to any dish through subtle undertones of complete flavor, even if it may not be as robust as when fresh or chopped.

According to Greene, garlic enhances the flavor of most foods and is great for the immune system. Garlic eating may even help reduce blood pressure when taken in excessive levels.

The tiny amount of sodium in one teaspoon of garlic powder is 1.86 milligrams. A teaspoon of table salt contains 2,360 milligrams, which helps put it into perspective.

It's wise to err on the side of caution by using garlic powder sparingly while cooking and reviewing the nutritional facts on any garlic powder you might want to buy. Make sure you're using garlic powder rather than the spice's sodium-rich relative, garlic salt, which has 1,960 mg of sodium per teaspoon, at the very least. Knowing how much salt you consume can help you choose foods that will lower your blood pressure.

4 Smoked paprika

According to Greene, "smoked paprika is a great complement to many savory meals since it may impart a smokey flavor without adding sodium or preservatives."

Additionally, according to Greene, paprika must be consumed frequently and in big amounts for you to experience all of its health advantages, such as its capacity to lower blood sugar and reduce inflammation. So paprika might be the best option for individuals who have high blood pressure and an unquenchable need for more smoky, spicy, and powerful flavor.