Significance
According to the National Institutes of Health’s Dietary Approaches to Stop Hypertension, or DASH, eating plan, studies show that blood pressure can be lowered by following a low-salt or low-sodium diet. MayoClinic.com explains that a liberal low-sodium diet can reduce blood pressure by 2 to 8 millimeters of mercury, or mm Hg. People with high blood pressure should aim for less than 1,500 mg of sodium a day.
Sodium
Sodium is essential in the diet. Salt is a common source of sodium. Sodium is one of the minerals that make up salt. According to the National Institutes of Health’s publication, “Lowering Your Blood Pressure with DASH,” one teaspoon of salt contains 2,300 milligrams of sodium. Many foods naturally contain sodium but processed foods contain particularly high amounts.
Foods to Avoid
Simply avoiding adding salt to foods can reduce sodium in the diet. Avoiding processed foods such as processed meats and frozen dinners as well as salty snacks, including potato chips and crackers, can also reduce salt in the diet. Canned foods, including soups and canned vegetables, and condiments and spices, including ketchup, pickles, olives, garlic and onion salt are also high in salt.
Foods to Add
The National Institutes of Health’s DASH eating plan suggests consuming a diet rich in whole grains, fruits, vegetables and low-fat dairy products and lower in saturated fat, salt, added sugars and cholesterol to lower blood pressure. According to the DASH eating plan, consume 6 to 8 servings of whole grains daily, 4 to 5 servings of fruits and vegetables daily, 2 to 3 servings of low-fat or fat-free dairy products daily, 6 servings of lean meats daily, 4 to 5 servings a week of nuts, seeds and beans, 2 to 3 servings of fats and oils daily and 5 or less servings a week of added sugars. To limit salt intake, choose low-salt grain products and choose frozen or fresh vegetables over canned ones. Also, avoid processed meats such as hot dogs, which are high in salt.
Helpful Hints
Dietary changes happen over time, so make small changes. In most cases, all foods can fit into a healthy diet in moderation. Read food labels and keep a food diary of foods consumed to see how much sodium you’re getting in a day. Choose foods that are labeled low-salt, reduced salt or no added salt when available for lower sodium content. Use salt-free spices. Salty foods can also be rinsed to eliminate some of the salt but when available, choose an alternative.
Many people with high blood pressure find that cutting down on sodium lowers their blood pressure. A low-sodium diet limits the amount of sodium in your diet to no more than 2300 milligrams a day. One teaspoon of salt has about 2300 milligrams of sodium.
Our taste for salt is mainly a habit. When you gradually lower the amount of salt in your diet, your taste begins to change. After a while, food begins to taste better without salt than it did with it.
Dietary Recommendations
Table salt added to foods is a common source of sodium in the diet. By not adding salt to foods, you can reduce the amount of sodium in your diet. But sodium is also found in canned and prepared foods, even if they don’t taste salty. Learn which foods to avoid by reading labels to find out how much sodium is in the foods. You can reduce the amount of sodium in your diet by following these guidelines:
Read labels carefully. Look for any form of sodium or salt, such as sodium benzoate or sodium citrate. Choose foods that have less salt.
Add very little or no salt to food that you prepare.
Check the sodium content when you use baking powder, baking soda, and monosodium glutamate (MSG).
Substitutions and Hints
Season foods with herbs and spices. Use onions, garlic, parsley, lemon and lime juice and rind, dill weed, basil, tarragon, marjoram, thyme, curry powder, turmeric, cumin, paprika, vinegar, or wine to enhance the flavor and aroma of foods. Mushrooms, celery, red pepper, yellow pepper, green pepper, and dried fruits also enhance specific dishes.
Eat fresh foods (instead of canned or packaged foods) as much as possible. Also, plain frozen fruits and vegetables usually do not have added salt.
Add a pinch of sugar or a squeeze of lemon juice to bring out the flavor in fresh vegetables.
If you must use canned products, use the low-sodium types (except for fruit). Rinse canned vegetables with tap water before cooking.
Substitute unsalted, polyunsaturated margarine for regular margarine or butter.
Eat low-sodium cheeses. Many are available now, some with herbs and spices that are very tasty, and many are also low-fat.
Drink low-sodium juices.
Make unsalted or lightly salted soup stocks and keep them in the freezer to use as substitutes for canned broth and bouillon. Use these stocks to enhance vegetables.
Substitute wines and vinegars (especially the flavored vinegars) for salt to enhance flavors.
Eat tuna and salmon and rinse first with running water.
Use herbs such as bay leaf, curry, turmeric, cumin, cilantro, dill, marjoram, paprika, pepper, tarragon, thyme, sage, onions, or garlic to season chicken, beef, or fish.
Cook rice in homemade broth with mushrooms and scallions or shallots.
Help Yourself Become Healthier
Check food labels for sodium and fat content.
Read nutrition information available at your local library, from the American Heart Association, and through nutrition programs and health fairs. Ask your health care provider for printed information on nutrition, diet, and health.
Contact a dietitian for information.
Look for some of the excellent low-sodium cookbooks available in most bookstores.
Take time to plan and enjoy your meals. You will be pleasantly surprised at how fast you learn new food preparations, how lowering your sodium intake lowers your blood pressure, and how good food can be.
Doctors diagnose high blood pressure when systolic pressure is 140 or above or diastolic pressure is 90 or above. Hypertension, or high blood pressure, increases the risk of heart disease. There is no cure for hypertension but with lifestyle changes, including following a low-salt diet and/or medication, high blood pressure can be controlled.
