A low-salt diet is indicated for people with high blood pressure. Researchers in the 2007 "British Medical Journal" cite several studies that have proven the effects of a low-salt diet on high blood pressure. Adhering to a low-salt diet is preferred before attempting medication in order to avoid potential medication side effects. A low-salt diet is comprehensive and applies to all food groups. Reading food labels is a critical component of a low-salt diet, as explained by researchers in the 2010 "Journal of Clinical Hypertension."
Dairy Products
Dairy products can be high in sodium. Reading labels and watching portion sizes will help to control the amount of sodium consumed from dairy products. For example, buttermilk, cottage cheese and processed cheeses like American cheese are higher in sodium. Lower-sodium choices include milk, yogurt, unprocessed cheeses, cream cheese and mozzarella.
Soups
Many canned soups are laden with sodium for flavor as well as to preserve the ingredients. Many soups will contain the entire recommended amount of sodium needed for one day in one serving. Read food labels on soups and choose low-sodium versions. Cooking soups at home is another way to control sodium intake.
Fruits and Vegetables
Fresh fruits and vegetables contain the least amount of sodium and are the preferred version of fruits and vegetables. Frozen would be the next healthiest. Canned fruits and vegetables contain the greatest amount of sodium, which warrants reading food labels and opting for low-sodium versions. Another option is to cook these at home and season with salt substitutes.
Meat and Protein Foods
Meats, chicken, fish, nuts and seeds are excellent sources of protein, but many contain extra salt. Cured and processed meats especially contain extra amounts of sodium for preservation. Consume these foods in moderation or otherwise consume them fresh and grill, broil or bake to prepare them. Choose low-salt or no-salt versions of nuts or a small handful.
Breads and Grains
Breads and grains may also contain extra salt. This is particularly the case for processed breads and grains. Be mindful of breads and grains that are low-fat or higher in fiber, because extra salt may have been added to enhance flavor as a result of the changes made to the product.
References
- British Medical Journal: Long Term Effects of Dietary Sodium Reduction on Cardiovascular Disease Outcomes
- Journal of Clinical Hypertension: Actions Taken to Reduce Sodium Intake Among Adults With Self-Reported Hypertension: HealthStyles Survey, 2005 and 2008
- UCSF Medical Center: Guidelines for a Low Sodium Diet
