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American Heart Association statistics show that nearly one in three adults in the United States has high blood pressure and nearly one-third of them don’t know it. High blood pressure increases the risk of heart attack, stroke, heart failure and kidney disease.
“The good news is that blood pressure can be controlled through lifestyle changes and/or medications,” stated Toby Smithson, RD LDN, a community dietitian with the Lake County Health Department/Community Health Center. “Decreasing your salt intake is one way to reduce your blood pressure.”
Salt is a popular seasoning that many use without realizing it can increase one’s blood pressure. According to the 2005 Dietary Guidelines and the American Heart Association recommendations, American adults should reduce their sodium intake to less than 2300 milligrams per day. This amount is equivalent to one teaspoon per day of sodium chloride (table salt). For those who have high blood pressure, the recommendation is to decrease sodium intake to 1500 milligrams per day.
Much of the sodium consumed by Americans comes from processed foods. It is important to check the food labels for sodium content. Use the guideline of less than 2300 milligrams per day when you are adding up the amount of sodium listed on the nutrition facts label. Additional tips for decreasing the sodium in your diet include:
• Choose fresh or frozen foods
• When choosing canned foods, choose those that say no added salt on the label
• If you see salt on a food item like nuts or chips, choose the unsalted version
• Select low sodium broths, bouillons and soups
• Use fresh meats instead of canned, cured, or processed meats
• Use seasonings that do not contain the word salt
These tips are a perfect way to decrease your sodium intake. By taking these steps, you will reduce your risk for heart and kidney disease. For further tips on decreasing your sodium intake, enlist the help of a registered and licensed dietitian, the nutrition expert, to help you evaluate your eating habits and adopt a healthier lifestyle. To find one in your area, visit the American Dietetic Association’s website at: www.eatright.org or contact your local medical center.
