The Healthiest Way To Cook Eggs If You Have High Blood Pressure – Health Digest
According to the U.S. Centers for Disease Control and Prevention (CDC), more than 48% of individuals who are age 18 and above contend with high blood pressure. Though medication can help control elevated blood pressure in some people, switching to a blood pressure-friendly diet like the DASH (Dietary Approaches to Stop Hypertension) diet can, too.
The DASH diet is basically a meal plan that emphasizes eating produce, grains, and other high-quality, highly nutritious foods, as noted by the Mayo Clinic. And eggs are allowed on the DASH diet.
However, if you wrestle with elevated blood pressure, you may want to make sure that you’re preparing your eggs in a way that doesn’t inadvertently make your blood pressure go up. For an expert’s viewpoint on the best egg-cooking method for those with hypertension, Health Digest asked Registered Dietitian Nutritionist Maya Feller of Brooklyn-based Maya Feller Nutrition for her input.
Feller began by saying that for people with high blood pressure “reducing added salt and increasing potassium from vegetables is critical when cooking.” She added that since the endocrine system is connected, people with high blood pressure also need to be careful about their cholesterol and blood sugar levels as well.
How to cook your eggs if you have high blood pressure
The American Heart Association (AHA) agrees that excess sodium should be avoided by people with high blood pressure. This means that frying or scrambling eggs in salted butter probably isn’t a good choice. Even unsalted butter can be problematic. Healthline reports that any type of butter can raise blood pressure in some people because it contains saturated fat. (And saturated fat can also foster a rise in “bad” cholesterol along with a rise in blood pressure.)
In addition to bypassing salt, WebMD recommends avoiding processed meats and high-sodium cheeses if you’re trying to control your blood pressure. Meat and cheese are frequently added to common egg dishes like baked quiches and fried omelets. Consequently, those particular egg recipes may not be well-suited for achieving your cardiovascular goals.
This leaves the big question: What’s the best way to cook an egg if you’re trying to keep your blood pressure low? One potential answer is poaching because it doesn’t rely upon saturated fats (like butter) or added sodium (like salt). Poaching an egg in simmering water for a few minutes eliminates the need for questionable ingredients and leaves you with a pure, all-natural egg.
Cracking the code on prepping and dressing eggs
Of course, you don’t need to eat your poached eggs plain. Instead, feel free to “dress up” your eggs to ensure your meal is both tasty and healthy.
“Using salt-free herbs and spices such as paprika and chives imparts flavor without salt,” advised Feller. “To increase the potassium present in the meal (potassium helps to reduce blood pressure), add non-starchy vegetables or fruit of your choice to the meal, such as spinach or tomato.”
Feller recommends adding both starch-based and non-starch-based vegetables to eggs, as well as fruits like mango, pineapple, and berries. As she explains, these add-ons all contribute more fiber, phytochemicals, vitamins, and minerals to the poached egg meal.
One word of caution: Take heed if you plan to serve toast alongside your egg. Noted Feller, “Many people are not aware that commercially produced bread can be a source of added salt. Look for bread made from whole grains (they have higher amounts of potassium in comparison to refined grain bread) that have 5% or less of the DV for sodium.”