The typical American diet is loaded with salt. For many individuals, this is not a problem but it can present significant disease risks for those who are salt sensitive. An excessive salt intake can lead to high blood pressure, or hypertension, in salt-sensitive individuals. According to the Center for Disease Control, hypertension increases the risk of having a heart attack or stroke. Making a few dietary changes can have a significant impact on reducing your salt intake and lowering your blood pressure.
Ditch the Saltshaker
Many people have developed the habit of salting their food at the table, often before even tasting the food. Removing the saltshaker from the table and only adding salt during preparation can help to reduce your overall salt intake. By tasting the food during preparation, the amount of salt used can be controlled to only the minimum amount necessary. Salt is an acquired taste, and it may take time to adjust to using less salt.
Eat at Home
It is much easier to control the amount of salt added to home-prepared food than food served in restaurants. Restaurants are in the business of making food taste great, which often means adding tremendous amounts of salt. The best solution is to avoid eating out, but that is not always a practical answer. If you are at a restaurant, ask the server about low sodium menu options.
Choose Whole Foods
Convenience foods are a significant source of salt in the American diet. Convenience foods include foods like potato chips, boxed or frozen meals, and canned foods. Manufacturers often resort to adding large amounts of salt to convenience foods as a flavor enhancer. Try to choose whole foods, such as fruits, vegetables and whole grains, as these foods are very low in salt. A general guideline is to shop around the perimeter of the supermarket, where most of the whole foods are located.
Compare Labels
There may be times when it is necessary to purchase convenience foods. The best way to minimize salt intake when purchasing such foods is to compare nutrition labels. The salt content of foods is listed as sodium on the label. Some food products may also have reduced or low sodium options. Comparing similar foods for options with less sodium can lead to surprising reductions in your sodium intake.
Follow a DASH Diet
The National Institute of Health developed the DASH diet, which stands for Dietary Approaches to Stop Hypertension. The diet emphasizes reducing your total daily sodium intake to less than 1500 mg. The diet also encourages eating fruits, vegetables, lean meats and fish, low-fat dairy, whole grains, bean and legumes, and nuts and seeds. Following a DASH diet can help to reduce salt intake and lower blood pressure in salt-sensitive individuals.
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