How to add low sodium/carb calories to my diet

Hello,
I was recently seen at the hospital regarding my blood pressure. I average a read of 155/80 so I was told it would be best to lower it. I was given medicine for it, but have been okayed by my doctor to try to lower it naturally due to bad side effects from some of the medications they've given me.

  I have decided to cut my Sodium intake to 1200mg a day (half of the required maximum). My diet is only consisting of 1200 calories per day. I'm not overly hungry or tired due to this low calorie intake, but am worried that it is too low for someone my size. Beyond lowering my blood pressure I am also trying to lower my body weight as well but fear that my current calorie intake is going to negatively affect my health in the process.

Is there anyway I can reshape/rebalance my daily diet so I can keep a low sodium count while having a sufficient amount of calories to get by daily?

-Paul

[Renee Radenberg]

The best way to lower blood pressure is to lose weight and lower the sodium (salt) intake into your body. It is great that you have lowered your sodium content of the food you eat.  Suggest increasing your calorie intake to 1800 a day so that you can maintain your weight after you have lost it. Healthy eating and exercise will result in weight loss. Eat low fat meats (chicken, fish, loin of pork) or non meat sources (soy products), low fat vegetarian combinations (rice & beans, pasta & beans, low fat cheese & pasta), fat free or low fat dairy products (skim milk, 1% milk, low fat cheese, low fat yogurts, low fat soy milk/yogurt), and eat a lot of fruits and vegetables. Eat daily high fiber breads and cereals (oatmeal). Increase your physical activities to 1/2 hour a day. That 1/2-hour can be broken up through the day, 10 minutes here and 20 minutes there. For example, park your car in the back of the parking lot and walk to the store. That will give you additional walking. Portion control is important and here some general tips = ½ cup for all starches and vegetables; one piece of fruit or ½ cup of small fruits; 1 cup for low fat dairy products, and only 3oz of low fat meat or protein substitution a meal (only 6ozs total a day). To keep your sodium levels down, avoid high sodium foods, and take away the ‘salt shaker’. Adding extra herbs and spices (without salt) to your food will add more flavor and you will not miss the salt. Do not be discouraged, weight loss and low sodium can be a slow process but the slower you loss, the higher chance it will stay off. Think of this new way of eating as your new healthy lifestyle and not as a diet. That will help you to keep your weight off, lower your blood pressure, and keep your body healthy. Thank you for your question.