High blood pressure, or hypertension is an epidemic in the Caribbean. Caribbean cuisine is traditionally high in sodium resulting from geographical isolation and the need to preserve foods in the hot and humid environment. This meant adding salt.
Today, with the invention of refrigeration we no longer need to heavily salt foods to preserve them. However, the style of cooking in the Caribbean has remained relatively unchanged.
Some traditionally dishes will contain over twice the daily recommended intake (2,300 mg per day) of sodium in one serving!
- Saltfish has over 5,000 mg of sodium per serving!
- Adobo, a popular spice mixture, contains 1,400 mg of sodium in a TEASPOON!
TIP!! Try making a salt free version of Adobo for yourself!
Salt Free Adobo
Make this salt-free seasoning at home for a lower sodium version of a Caribbean favorite. Keep in a jar for easy spicing!
Ingredients
- 2 Tablespoons onion powder
- 2 Tablespoon garlic powder
- 2 Tablespoon black pepper, ground
- 1 Teaspoon dried oregano
- 1 Teaspoon cumin
- 1 Teaspoon cayenne pepper
Directions
Grind all ingredients together in an herb mill or mortar and pestle. Store in a jar.
Gathered together from fellow dietitians and other online resources these low-sodium recipes are perfect for individuals looking to achieve better blood pressure by lowering the salt in their diet!
Breakfast
Grape Juice and Avocado Energizing Smoothie
Recipe By Amy Gorin RDN
0 mg Sodium per Serving
Vegan Chunky Monkey Overnight Oats
By Tracee Yablon Brenner RD CHHC, Triad to Wellness
190 mg Sodium per serving
Savory Steel Cut Oats with Spinach, Mushrooms and Tofu (Vegan, Gluten-Free)
Recipe By Sharon Palmer RDN
231 mg Sodium per serving
Strawberry-Orange Breakfast Cakes
Recipe by Diabetic Living Magazine
265mg per cake
Zuchinni Banana Bread
Recipe By Carolyn Casner
186 mg Sodium per serving
Salads
Quinoa Edamame Salad with Citrus Vinaigrette
Recipe By Jennifer Hunt RDN
228 mg Sodium per Serving
Farro and Blueberry Salad
Recipe By Judith Scharman Draughon RDN author of Lean Body, Smart Life
Fresh Sweet Corn Salad
Recipe By Diabetic Living Magazine
154 mg Sodium per serving
Cauliflower Potato Salad
Recipe By Diabetic Living Magazine
166 mg Sodium per serving
Quinoa Avocado Salad
Recipe By Hilary Meyer
313 mg Sodium per serving (1 1/2cups)
Easy Meals
Black Sesame Seed Encrusted Salmon
By Tracee Yablon Brenner RD CHHC, Triad to Wellness
285 mg Sodium per serving
Curried Chicken with Sweet Potatoes & Snap Peas
Recipe by Diabetic living Magazine
335 mg per meal
Easy Brown Rice Pilaf with Spring Vegetables
Recipe By Lauren Grant
333 mg per serving (1 1/2 cups)
Lemon Pepper Linguine with Squash
Recipe by EatWell Magazine
286 mg Sodium per serving
Tofu Kebabs with Zucchini & Eggplant
Recipe by Katie Webster
153 mg Sodium per serving
Sides and Snacks
Avocado Deviled Eggs with Smoked Paprika
Recipe by Amy Gorin RDN
93 mg Sodium per serving
Super Easy Ginger Garlic Broccoli
Recipe by Lisa Garcia MS RDN LD
37 mg Sodium per serving (133 mg with optional soy sauce)
Roasted Lemon Pepper Asparagus
Recipe by Amy Gorin RDN
0 mg Sodium per serving
Brussels Sprouts with Grape Honey Glaze
Recipe by Amy Gorin RDN
0 mg Sodium per serving
Mexican Cauliflower Rice
Recipe By Jennifer Hunt RDN
327 mg Sodium per serving
Desserts
Walnut Avocado Prune Brownies
Recipe by Amy Gorin RDN
35 mg Sodium per serving
Wild Blueberry Nice Cream
Recipe By Amy Gorin RDN
0 mg Sodium Per Serving
Cantaloupe Banana Nice Cream with Pistachios
Recipe By Amy Gorin RDn
0 mg Sodium per serving
Classic Cherry Crisp
Recipe by Diabetic Living Magazine
8 mg Sodium per serving
Mango Tiramisu
Recipe by Diabetic Living Magazine
35 mg Sodium per serving
Island RDN 
Please send recipes interested for high blood pressure. Thank you
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