How To Be Salt Savvy for Better Blood Pressure

How To Be Salt Savvy for Better Blood Pressure

October 19, 2019 0 By Bertrand Dibbert


Do you have high blood pressure? Even if you don’t know your blood pressure
range, you could be in danger. High blood pressure, also referred to as hypertension,
is a silent killer because there are no obvious symptoms. Many people don’t even know if they have
it! When your high blood pressure is poorly controlled,
it damages your arteries over time. This leads to an increased risk for heart
attack, stroke, and heart failure. Fortunately, there are a few simple changes
you can make that will have big benefits for your blood pressure and overall health. 1) Fresh is best! Did you know 75% of salt in our diets come
from packaged and processed foods? Therefore, choose fresh fruits and vegetables
instead of frozen or canned. Make homemade soups and stews instead of boxed
or canned. Choosing fresh foods decreases your salt intake
while increasing the nutrients in your diet. This is a win-win situation that your body
will thank you for! 2) Have fun with herbs and spices! Even if you’re cooking with fresh ingredients,
you could be getting too much salt from marinades or additions during the cooking process. Herbs and spices will bring exciting new flavors
to your favorite dishes without adding extra sodium. For example, try basil for a sweet flavor
in your sauces or pasta dishes. Rosemary will bring an earthy flavor to your
meats or marinades. Or dill, which pairs great with lighter dishes
like fish, yogurt sauces, and pasta salads. Most importantly, don’t ruin all your hard
work by adding salt to your finished meal right before you eat it. Even one pinch of table salt contains about
400 mg of sodium! In fact, I recommend you remove salt from
the table altogether and offer things like cracked pepper or freshly squeezed lemon. 3) Dine smarter. For quick and easy flavor, many restaurants
use tons of salt. Don’t let your meal outings derail your
health goals. Instead, choose foods that you already know
are low in sodium like lean meats, seafood, and steamed vegetables. Hold the sauces, gravies, and dressings or
ask for them on the side so you can be in control of your portion. And don’t be afraid to ask that your meal
be prepared salt-free! 4) Read your food labels. Salt is listed as milligrams of sodium on
the nutrition facts panel. The American Heart Association and USDA Dietary
Guidelines for Americans recommend no more than 2300 mg of salt per day. If you already have high blood pressure, the
daily recommended amount is 1500 mg per day. To achieve this target, try to limit your
meals to no more than 500mg of sodium. Overall, consuming a healthy diet is a huge
part of prevention and treatment for high blood pressure. Personally, I recommend you eat healthy, exercise
regularly, manage your stress, and quit smoking for the greatest benefit to your health. If you have high blood pressure, meet with
your registered dietitian today to learn more about decreasing the salt in your diet and
making positive changes to keep your heart healthy!