High blood pressure is a risk factor for a heart attack, a stroke and heart disease. This is because high blood pressure causes the heart to work extra hard to pump blood to all areas of the body. If the heart isn't successful, blood flow and oxygen can be cut off to various organs and areas of the body, resulting in a heart attack or a stroke. Diet changes are recommended as a means to reduce blood pressure and ultimately lower the risk for heart disease. The American Heart Association recommends less than 1,500 mg of salt per day.
Choose Reduced-Sodium Foods
One guideline for reducing blood pressure is to choose foods in lower sodium versions. More products are now available in low-sodium versions. Canned and boxed soups, beans and vegetables typically have the recommended daily amount of sodium in one serving. A low-sodium version may cut this amount in half. It is important to read labels carefully to ensure the product has actually reduced the sodium amount. Other foods which may also contain lower sodium versions include frozen dinners, packaged seasonings and sauces, boxed pastas and cans and jars of pastas and sauces.
Reduce Salt in Cooking and Seasoning
Taste buds do change and will adjust to the reduction of sodium in food. When you cook, slowly reduce the amount of sodium you use whether that is in the actual cooking process or adding it to the finished product. Seasonings also tend to be high in sodium and need to be reduced as these can be a significant source of salt in the diet. Start with small reductions in salt and seasonings and add in fresh or dried herbs to replace the salt and still add flavor.
Reduce High-Sodium Condiments
Condiments are notorious for containing high amounts of sodium and very quickly adds to the total milligrams of sodium for the day. Reducing the portions of condiments eaten will reduce the amount of sodium in the diet. For example, 1 tbsp. of ketchup contains 150 to 200 mg of sodium. A low-sodium version of ketchup contains 95 mg.
Increase Fresh Food
Increasing your intake of fresh food will help lower your intake of high sodium foods as well. Sodium is used partly as a flavor enhancer, but also as a means to preserve food. For example, cured meats, dried salami, bacon and beef jerky are all treated with significant amounts of sodium in order to preserve the food and enhance its shelf life. Fresh meats, chicken, fish, fruits and vegetables are the best choices for a low sodium diet.
