How Can I Reduce My Salt Intake?
Truth be told most people consume a great deal more salt and other forms of sodium than they should. Most people do not realize how much salt is actually consumed each day due to the fact that it is often hidden in foods you would never think contain salt or sodium. In general, individuals do not examine their food items for salt content until they have been diagnosed with high blood pressure. Cutting back on salt not only helps to lower blood pressure, it can also help to prevent high blood pressure before it starts.
While too much salt in the diet can negatively affect anyone, there are certain ethnic and age groups that are more affected. People of African decent, as well as the elderly are much more likely to have their blood pressures affected by high sodium levels. These groups, as well as everyone, should be aware of their diet and limit their daily salt intake.
The general guideline for all people, especially those who have been diagnosed with high blood pressure, is to consume no more than approximately 2,400 milligrams of sodium, or about 6 grams of salt, per day. This amount is equivalent to roughly one teaspoon of table salt. So while you may think you can limit this amount by just not shaking on the extra salt at the dinner table, or by not adding salt to dishes, many people do not realize how much salt is actually in many of the processed foods consumed each day. Here are a few handy tips to help you better understand and reduce your salt intake.
Read Labels: Check product labels for the actual amount of salt and sodium contained in each food. When possible choose items that are low sodium, sodium free, lightly salted, or unsalted.
Purchase Unprocessed Foods: Buy foods that are fresh, frozen with no additives, or canned with no salt. Stay clear of foods that have been processed and pre-made. Switch to pastas, rice, and cereals that you prepare yourself and not instant or flavored mixes.
Rinse Canned Foods: Giving canned foods a simple rinse under running water can reduce a great amount of sodium.
Choose Other Flavorings: Instead of sprinkling on extra salt, consider using fresh herbs, spices, and salt-free seasoning blends.
In addition to reducing salt intake, consider increasing your daily intake of fresh fruits, vegetables, whole grains, and low fat lean protein. These foods have been clinically shown to help reduce blood pressure and help the body expel excess amounts of sodium.
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