cookingforpeanuts

🩸Blood pressure tends to rise as we get older, but it’s not something I want to wait to think about. That’s why I pay attention to sodium now.
🧂Too much sodium doesn’t just raise blood pressure—it can also make arteries stiffer and less able to relax, forcing your heart to work harder over time.
🍶One habit that’s made a big difference for me is buying the lowest-sodium versions of everyday staples like tamari, vegetable broth, canned beans, tomato products, and condiments.
🧂If I want more salt, I add it at the table instead. Because the salt stays on the surface of the food, you taste it more.
🏷️And always read nutrition facts labels at the grocery store and compare sodium levels.
🍽️I also ask the waiter to skip any added salt when I order at restaurants. These small efforts add up!
💕 My mom has been on blood pressure lowering meds for ages- my blood pressure is optimized and hopefully I’ll never need them. Share this post with someone who might benefit!
References
Ma Y, et al. N Engl J Med. 2022;386(3):252–263. PMID: 34767706.
Olde Engberink RHG, et al. Circulation. 2017;136(10):917–926. PMID: 28655835.
💕Nisha #salt #bloodpressure #nutrition

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🔗This Week’s Cholesterol-Lowering Meal Plan & Shopping List Link: cooking-for-peanuts.kit.com/2d1959c714

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SWIPE. Here: cooking-for-peanuts.kit.com/86dde9f858 FREE CHOLESTEROL LOWERING FOODS GUIDE

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cooking-for-peanuts.kit.com/5d76569aa6 What I Eat In a Day Inspo PDF

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🔗 canva.link/2813ccssu8lu5ya My Recommended List
As a dietitian who spends hours reading the longevity research, these are the supplements I personally choose to take:
💊Creatine: supports ATP production for muscle power, exercise performance, and brain energy metabolism💊Omega-3s: lower inflammation, and support brain and heart aging. (Experts site that not taking omega-3s is equivalent to smoking!)💊Magnesium glycinate: supports deep sleep, stress resilience, DNA repair, and nervous system function💊Vitamin D: supports immune function, muscle health, bone integrity, and healthy aging💊Cocoa flavanols: Support nitric oxide production, blood flow, vascular function, and cognitive performance💊Turmeric/curcumin: supports healthy inflammatory pathways and helps combat oxidative stress💊Multivitamin without added iron see COSMOS TRIAL: helps cover micronutrient gaps without excess iron accumulation, which may increase oxidative stress in some adults
💊I only choose heavily tested brands so I know they contain what they actually say they contain — and are screened for contaminants too.
I also take B12 -important for vegans.
Love, Nisha

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linksta.io/f36c9c70 MY FAVES ON SPRING SALE (Amazon)

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cookingforpeanuts.com/peanut-soba-noodles-with-tof… cookingforpeanuts.com/vegan-deli-meat/ cookingforpeanuts.com/tofu-basics/

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10 Strong Bone Habits linksta.io/feeb0f67

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NEW High-Fiber Recipes with 8+ grams of fiber per serving and less than 30 minutes to make. cookingforpeanuts.com/high-fiber-recipes/

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FIBER IS NOT ESSENTIAL. What does that really mean? How much fiber should we be eating? What foods are high in fiber? A Registered Dietitian's
Guide. Citations below⬇️
PMCID: PMC3213242 PMID: 22074852
Pereira MA, O'Reilly E, Augustsson K, et al. Dietary Fiber and Risk of Coronary Heart Disease: A Pooled Analysis of Cohort Studies. Arch Intern Med. 2004;164(4):370–376. doi:10.1001/archinte.164.4.370
Reynolds AN, Akerman AP, Mann J. Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Med. 2020 Mar 6;17(3):e1003053. doi: 10.1371/journal.pmed.1003053. PMID: 32142510; PMCID: PMC7059907.
Anderson JW, Ward K. High-carbohydrate, high-fiber diets for insulin-treated men with diabetes mellitus. Am J Clin Nutr. 1979.
Aune D, Chan DS, Lau R, Vieira R, Greenwood DC, Kampman E, Norat T.
Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2011;343:d6617. doi:10.1136/bmj.d6617.
Higher fiber intake rapidly improved colon cancer risk biomarkers.
O’Keefe SJ et al., Nature Communications, 2015.

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