Oregano is an herb used in many Italian dishes such as pizzas, salads and pasta. You can eat oregano fresh or dried, and it can be part of an overall balanced diet for maintaining a healthy blood pressure. Many other factors also affect your blood pressure, so talk to your doctor if you have concerns.
Spices and Blood Pressure
If your blood pressure rises above normal levels, you will be at increased risk for chronic diseases such as heart disease, stroke and kidney disease. To maintain a healthy blood pressure or lower your blood pressure if it is already high, the Dietary Approaches to Stop Hypertension, or DASH, diet can help. This dietary pattern emphasizes nutrient-dense foods and recommends limiting saturated fats and added sugars. It also encourages you to use spices.
Sodium
Oregano is a sodium-free food, so it does not contribute to a higher blood pressure. A high-sodium diet can lead to high blood pressure, and healthy adults should not have more than 2,300 mg sodium per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. A low-sodium diet for individuals with high blood pressure has a limit of 1,500 mg per day. Oregano is a low-sodium alternative to salt for flavoring your food. Each teaspoon of salt has more than 2,300 mg sodium.
Weight Loss Benefits
One tsp. of ground oregano has only 5 calories, so it can help you lose weight or prevent weight gain when you choose it instead of high-calorie condiments. You will gain weight if you eat more calories than you expend, and obesity increases your risk for high blood pressure. Some ways to use oregano to reduce your calorie intake are to add some leaves to salads or sandwiches for flavor instead of high-calorie dressing or spread.
Suggestions
A high-potassium diet, with at least 4,700 mg per day, may lower your risk for high blood pressure. One tsp. of oregano supplies 23 mg of potassium, and you can increase your intake by eating oregano with high-potassium foods, such as vegetables or fish. Calcium is another mineral for a healthy blood pressure. Whole-grain pasta with low-fat cheese, oregano and tomato sauce supplies both calcium and potassium.
