High blood pressure affects nearly everyone at some point in their lives, according to the Mayo Clinic. High salt intake does not cause high blood pressure. It often develops gradually over the years or is precipitated by a medication or an underlying condition, such as kidney problems, adrenal gland tumors or birth control pills. And while high salt intake doesn't cause high blood pressure, it does increase your risk for this condition, according to the Institute of Medicine. Reducing your salt intake is a way to lessen the complications associated with high blood pressure.
Step 1
Buy fresh, plain frozen or canned vegetables with no salt added. Vegetables with added sauces and in cans have higher amounts of sodium.
Step 2
Use fresh meat. Processed meat, like hot dogs and bologna, have higher levels of sodium.
Step 3
Rinse canned foods such as beans and tuna. This will help remove some of the added salt.
Step 4
Season your food with herbs and spices. This will add flavor without the added salt.
Step 5
Ask for your meal to be cooked without salt when eating at a restaurant.
Step 6
Take the salt shaker off the dinner table. Don't add salt to your meals.
Step 7
Reduce the amount of frozen dinners and easy-to-make meals from a box. They contain high levels of sodium.
Step 8
Buy foods that say no salt added or low or reduced sodium. There should be less than 200 mg per serving of sodium on the nutrition facts label.
Step 9
Check your medications for high levels of sodium.
Tips and Warnings
- Reduce your salt intake gradually. The taste for salt is acquired and your taste buds can adjust and enjoy foods with less salt over time.
- Talk to your doctor about the salt content of your medications.
References
- Mayo Clinic: High Blood Pressure: Definition
- Mayo Clinic: High Blood Pressure: Causes
- Institute of Medicine; Strategies to Reduce Sodium Intake in the United States; April 2010
- National Heart Lung and Blood Institute: Tips for Reducing Sodium in Your Diet
- Chicago Tribune; 10 Simple Ways to Lower Your Salt Intake; Bill Daley; March 2011
