Chicken is Good for High Blood Pressure: Here’s Why

Ever wondered if your favourite food is good for your health? While it is important to be careful with indulgences, some foods can remain on the menu. Believe it or not, chicken is good for blood pressure! Yes, this delicious favourite can be part of a heart-healthy lifestyle, if done right.

Curious how chicken fits into a blood pressure-friendly diet? Read on to discover why this protein-packed staple could be your secret weapon in keeping high BP in check.

Nutritional Benefits of Chicken for People with High Blood Pressure

Every bite counts in managing blood pressure. Incorporating chicken into your meals offers the following benefits:

 Lean Protein Source

Chicken is a rich source of lean protein. Protein is essential for body repair and immunity. More importantly, chicken protein can help lower blood pressure by relaxing blood vessels. More or less, it can have similar effects as certain medications. This makes chicken good for high blood pressure and a valuable part of a hypertension-friendly diet.

 Low in Saturated Fat

Chicken is naturally low in unhealthy fats, especially when skinless. High saturated fat intake can contribute to heart disease and high blood pressure. Thus, lean chicken is a heart-healthy diet choice for blood pressure regulation.

 Rich in Essential Nutrients

Chicken is also rich in vitamins like B6 and minerals like phosphorus. These nutrients support heart and bone health. However, to retain the positive effects of chicken, it is important to follow the right preparation methods, including keeping salt levels moderate.

Healthy Ways to Cook Chicken for High Blood Pressure

Cooking methods play a significant role in maximizing a food’s nutritional value. Frying chicken is one such cooking method, which uses high heat. It can release cancer-related harmful chemicals. Instead, with these cooking methods, chicken is good for high blood pressure and retains its health benefits without compromising taste or nutrition.

Microwaving

Cooking chicken in a microwave is an easy and modern way to prepare a delicious and healthy meal in minutes. The USDA recommends cooking at 165 degrees Fahrenheit for best results. Microwaving retains the chicken’s protein content while minimizing the production of harmful compounds.

Sous Vide

Sous vide uses chemical-free plastic bags to vacuum-seal chicken. It is then cooked in a water bath at low temperatures. This method preserves the nutritional content. It also keeps harmful chemicals at bay.

Steaming

Steaming is a quick and healthy cooking option. It doesn’t brown the chicken or produce harmful chemicals. It’s also great for melting away excess fat, making it one of the healthiest ways to prepare chicken meals.

Pressure Cooking

Pressure cooking is fast and efficient when it comes to preparing tender chicken. This method eliminates the harmful byproducts of high-heat methods. It also limits cholesterol oxidation, reducing the risk of heart disease.

Combining Chicken with Other Heart-Healthy Foods

When served with other nutrient-rich foods, chicken is a great way to prepare balanced meals. These meals are not only delicious but also beneficial for managing high blood pressure.

Some excellent food choices that can be served with chicken include:

Leafy Greens:

Spinach, kale, and Swiss chard are heart-friendly foods. They are rich in vitamins, minerals, and fibre. They can be sautéed, steamed, or added to salads alongside grilled or baked chicken.

Whole Grains:

Foods like quinoa, brown rice, and barley contain complex carbohydrates and fiber. They help lower cholesterol and regulate blood pressure. These make excellent side servings with chicken dishes.

Avocados:

Avocados are rich in monounsaturated fats. They turn chicken meals into treats by reducing cholesterol levels and improving heart function. Slice them over chicken salads or use them in chicken sandwiches.

Nuts and Seeds:

Almonds, walnuts, chia, and flaxseeds are known to improve heart health. These can be used to create crunchy coatings for baked chicken or tossed into salads. A great way to enjoy the fact that chicken is good for high blood pressure!

Olive Oil:

Using olive oil for cooking or as a dressing for chicken meals adds monounsaturated fats. These help in maintaining healthy cholesterol levels.

Precautions and Considerations

When including chicken in a high-blood-pressure diet, keep the following things in mind:

 Opt for Skinless Chicken:

For those wondering, is chicken good for high blood pressure? – the answer is yes, as long as it is the skinless variety. Saturated fats are mainly found in chicken skin. They can raise cholesterol and worsen hypertension. Choose skinless cuts to keep your meals lean and heart-friendly.

Avoid Processed And Pre-Marinated Chicken:

Processed chicken uses high amounts of sodium and preservatives. Even though these enhance taste and shelf life, excessive sodium intake can cause high BP. So, steer clear of processed chicken.

The same is true for pre-marinated chicken. It is better to marinate chicken at home. Use heart-healthy ingredients like olive oil, vinegar, and herbs. Additionally, check labels and choose fresh chicken for the best results.

Watch Your Seasonings:

Sauces with high sodium content, like soy sauce are an absolute no-no with chicken. Instead, choose healthier options like herbs, spices, lemon juice, or garlic. These add flavour without the extra sodium.

Mind Your Portions:

Overeating chicken can increase weight gain worries. This increases the risk of high BP. Stick to recommended serving sizes of 3-4 ounces per meal.