Hypertension is a chronic condition that affects about one third of all adults in the United States, according to the University of Maryland Medical Center. It is characterized by excess pressure on the walls of arteries, blood vessels and veins. This places excess strain on your heart muscles, which can lead to heart disease. Although a low-salt diet cannot cure hypertension, it may help manage blood pressure and help prevent heart disease.
Recommended Sodium Intake
The recommended daily intake of sodium from salt and other food sources is 2,400 mg per day, according to the Jackson Siegelbaum Gastroenterology website. However, if you have hypertension, you should limit your sodium intake to no more than about 2,000 mg. Most Americans consume far more sodium than this amount, mostly from salt -- the daily intake for the average American is between 4,000 and 6,000 mg.
Use Herbs and Spices
Reducing your use of table salt is a simple strategy to reduce sodium in your diet and help manage blood pressure. Instead of adding salt during cooking or at the dinner table, flavor your foods with herbs and spices. Basil, cayenne pepper, thyme, garlic, ginger, rosemary and black pepper all add flavor and aroma to foods without increasing your sodium intake.
Choose Fresh Fruits and Vegetables
Use fresh fruits and vegetables as snacks and side dishes. These foods are low in sodium and high in dietary fiber, which may help manage blood pressure. Packing fresh vegetables and fruits for between-meal snacks can help you avoid the temptation to opt for salty snacks such as potato chips, pretzels or snack crackers.
Check Packaged Food Labels
When buying packaged convenience foods, marinades, sauces and ingredients, check labels carefully for sodium content. Low-sodium items typically contain less than 140 mg per serving, according to the Jackson Siegelbaum Gastroenterology website. Salt-free foods contain less than 5 mg per serving.
Limit Fast Foods
Fast foods such as hamburgers, french fries, onion rings and breaded chicken typically contain large amounts of salt. Cooking at home instead of opting for fast foods allows you to control the amount of salt in your diet. If you must choose a fast food meal, opt for a salad instead of a hamburger or fried item; however, check the nutrition label on packaged salad dressings to determine the sodium content.
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