Balsamic vinegar comes from fermenting grapes and is often has a dark red or purple color. This flavorful vinegar is sweeter than white vinegar and other kinds of vinegar, and you may be able to use it as part of a balanced diet to control your blood pressure. On its own, no single food or condiment determines your blood pressure. Talk to your doctor if you have concerns about your blood pressure.
More than 70 million Americans suffer from high blood pressure, or hypertension, which increases your risk for heart disease, stroke and kidney disease, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Some of the steps you can take to control your blood pressure are to avoid tobacco, exercise regularly with your doctor's approval and to eat a healthy diet. Balsamic vinegar may help you improve your diet quality.
Sodium
Balsamic vinegar has only 4 mg sodium per tablespoon, so it makes a low-sodium alternative to salt or other high-sodium flavorings, such as soy sauce. A high-sodium diet can eventually lead to high blood pressure or prevent you from lowering your blood pressure if it is already high. The maximum amount of sodium that healthy adults should have is 2,300 mg per day, and a low-sodium diet, if you already have hypertension, includes no more than 1,500 mg according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Weight Control
Balsamic vinegar can help you reduce or limit your calorie intake because each tablespoon has 14 calories. You will gain weight if you eat more calories than you expend, and obesity increases your risk for developing or maintaining high blood pressure. Full-fat salad dressings, such as ranch, thousand island and blue cheese, can have more than 70 calories per tablespoon, so you can save more than 100 calories by using 2 tbsp. of balsamic vinegar instead of 2 tbsp. regular dressing.
Suggestions
Balsamic vinegar itself is low in essential nutrients, but you can eat it with nutritious foods to help regulate your blood pressure. Potassium is necessary for maintaining a healthy blood pressure, and you can try marinating fish, which is high in potassium, in balsamic vinegar instead of high-fat or salty sauces. Roasted vegetables, such as carrots, onions and potatoes, with balsamic vinegar provide potassium and dietary fiber, which may help lower blood pressure, according to the Linus Pauling Institute Micronutrient Information Center.
References
- U.S. Department of Agriculture: Spices and Herbs
- U.S. Department of Agriculture: Fats and Oils
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- Mayo Clinic; Healthy Recipes: A Guide to Healthy Ingredient Substitutions; November 2010
- Linus Pauling Institute Micronutrient Information Center; Vitamin C; Victoria Drake; November 2009
- Linus Pauling Institute Micronutrient Information Center; Magnesium; Victoria Drake; August 2007
