Mindful Eating to Lower Blood Pressure?

In a study examining individuals with elevated blood pressure, those who engaged in an eight-week mindfulness-based blood pressure reduction program demonstrated substantial enhancements in both self-awareness and their commitment to following a heart-healthy diet, in contrast to a control group. These findings were reported in JAMA Network Open. The participants in the program displayed marked progress in adhering to a heart-healthy diet, a key factor affecting blood pressure, along with notable improvements in self-awareness.

The study involved the comparison of two cohorts, with a combined total of 201 participants. The first group, consisting of 101 individuals, participated in the 8-week MB-BP program, encompassing personalized feedback and education concerning hypertension risk factors, mindfulness training addressing hypertension risk factors (including mindful eating), and support for behavioral changes. The "usual care" control group, on the other hand, received educational brochures on managing high blood pressure. Both groups were equipped with home blood-pressure monitoring devices and received training on their usage, as well as the possibility of being referred to primary care physicians. The program used the DASH Diet. After six months, the mindfulness group showed a 0.34-point improvement in the DASH diet score.

Practicing mindful eating can help you reduce your salt intake by making you more aware of the foods you consume and how much salt is in them.

Here are some tips for mindful eating to adopt the DASH diet and lower your salt intake:

1. Pay attention to your cravings and habits: Recognize when and why you reach for salty foods. Are you eating out of boredom, stress, or habit? Identifying the triggers can help you make more conscious choices.

2. Read food labels: Always check the nutrition labels on packaged foods to be aware of their salt content. Pay attention to the sodium levels and serving sizes to make informed decisions.

3. Cook at home: Preparing your meals at home gives you complete control over your ingredients. You can choose low-sodium options and season your food with herbs, spices, and other flavor-enhancing ingredients instead of relying on salt.

4. Use herbs and spices: Experiment with various herbs and spices like basil, oregano, garlic, ginger, and turmeric to add flavor to your dishes without the need for excess salt.

5. Limit processed and fast foods: These types of foods often contain high levels of hidden sodium. Reducing your consumption of fast food, frozen meals, and packaged snacks can significantly lower your salt intake. By planning ahead you can avoid a hunger rush to the fast food location!

6. Eat whole, unprocessed foods: Fresh fruits, vegetables, lean proteins, and whole grains are naturally low in salt. Focusing on whole foods in your diet can help you consume less salt.

7. Avoid the salt shaker: At the table, try not to reach for the salt shaker automatically. Taste your food first, and if needed, use it sparingly.

8. Slow down and savor your meals: Eat mindfully by taking your time to enjoy each bite. Chewing your food thoroughly and savoring the flavors can make you more satisfied with less salt.

9. Drink plenty of water: Staying hydrated can help reduce your cravings for salty foods. Sometimes, your body may mistake thirst for hunger.

10. Plan your meals around fruits and vegetables in season: Create meal plans and grocery lists in advance to ensure that you have healthier, lower-sodium meal plans and snacking options readily available. This can prevent last-minute, high-sodium food choices.

11. Be mindful of portion sizes: Even low-sodium foods can contribute to high salt intake if consumed in excessive amounts. Pay attention to portion sizes to maintain a healthy sodium balance.

12. Educate yourself about high-sodium foods: Learn which foods are typically high in salt, such as processed meats, canned soups, and some condiments, and try to limit their consumption.

Practicing mindful eating and making gradual changes to your diet can help you reduce your salt intake over time. It's important to focus on long-term habits rather than quick fixes to maintain a lower-sodium diet and support your overall health.

Reference:

Eric B. Loucks, Ian M. Kronish, Frances B. Saadeh, Matthew M. Scarpaci, Jeffrey A. Proulx, Roee Gutman, Willoughby B. Britton, Zev Schuman-Olivier. Adapted Mindfulness Training for Interoception and Adherence to the DASH Diet. JAMA Network Open, 2023; 6 (11): e2339243 DOI: 10.1001/jamanetworkopen.2023.39243