Eat smarter.
Dining out can be a treat, but for those managing high blood pressure, it often comes with challenges. Restaurant meals tend to be high in sodium, unhealthy fats, and oversized portions—all of which can contribute to elevated blood pressure. But don’t worry! You can still enjoy your favorite meals while taking steps to keep your blood pressure in check. Here are 10 easy strategies to help lower your blood pressure when dining out.
1. Choose Grilled, Baked, or Steamed Dishes
Fried and heavily sauced foods are often packed with unhealthy fats, sodium, and extra calories that can spike blood pressure. Opt for grilled, baked, or steamed options instead. These cooking methods retain more nutrients and are generally lower in fat and sodium.
2. Ask for Sauces and Dressings on the Side
Many restaurant dishes come with heavy sauces, dressings, or condiments that are high in salt. Request that sauces, dressings, and spreads be served on the side so you can control how much you consume. This small change can significantly reduce your sodium intake.
3. Go for Plant-Based Options
A plant-based meal is a great choice for lowering blood pressure. Vegetables, legumes, whole grains, and plant-based proteins are high in fiber, potassium, and antioxidants, all of which help support heart health. Look for vegetable-heavy dishes, or opt for salads, stir-fries, and grain bowls that focus on plant-based ingredients.
4. Hold the Salt
Ask the server to hold the salt when cooking or seasoning your food. Many restaurants add salt automatically, but you can often request that they skip it or use less. You can always add a pinch of salt yourself if needed, but it’s easier to start without and adjust as necessary.
5. Drink Water Instead of Sugary Beverages
Sugary sodas and sweetened beverages can contribute to weight gain and elevated blood sugar levels, both of which can worsen blood pressure. Water is always the best option for staying hydrated and supporting your blood pressure. Herbal teas or sparkling water with a slice of lemon are also great alternatives.
6. Control Your Portions
Restaurant portions are often large and can encourage overeating, which may contribute to high blood pressure. Consider sharing an entrée with a dining companion, or ask for a to-go box at the start of the meal and save half for later. This practice helps you keep your calorie intake in check while also preventing overconsumption of sodium.
7. Opt for Whole Grains
When choosing side dishes or carbohydrates, look for whole grain options. Whole grains like brown rice, quinoa, and whole wheat pasta provide more fiber and essential nutrients than their refined counterparts, which can help regulate blood pressure and promote overall heart health.
8. Go Easy on Alcohol
While a glass of wine or a light beer can be part of a healthy dining experience, excessive alcohol can raise blood pressure. If you enjoy a drink with your meal, try to limit yourself to one serving and choose drinks with lower alcohol content. Avoid sugary cocktails, which can also spike your blood pressure.
9. Choose Heart-Healthy Fats
Some fats, such as those found in olive oil, avocados, and nuts, can actually help support heart health. When selecting menu items, look for dishes that feature healthy fats. Avoid dishes that are heavy in trans fats or saturated fats, such as deep-fried foods or creamy sauces, which can contribute to high blood pressure.
10. Mind Your Stress Levels
Dining out can sometimes be a stressful experience, especially if you’re worried about your food choices or the environment. Try to relax and enjoy the experience. Stress is a known factor in raising blood pressure, so taking time to enjoy your meal, focus on conversation, and avoid rushing through your meal can help you keep your blood pressure under control.
Conclusion
Managing blood pressure while dining out doesn’t mean you have to sacrifice flavor or enjoyment. By making mindful choices, controlling portion sizes, and being proactive about ingredients and preparation methods, you can enjoy your meal without putting your health at risk. The key is to choose heart-healthy options, be conscious of sodium and unhealthy fats, and stay hydrated. With these simple strategies, you can dine out with confidence while taking care of your heart.
