High Blood Pressure - Reducing Salt Intake

High Blood Pressure - Reducing Salt Intake

Why does reducing salt (sodium) intake help lower blood pressure? Too much salt in your diet can lead to water retention – swelling of feet, ankles or hands – which can be harmful to several major organs

Because sodium attracts and holds water, blood volume can increase with higher intakes of dietary sodium – the increase in blood volume increases blood pressure. Too much salt in your diet can lead to water retention – swelling of feet, ankles or hands – which can be harmful to several major organs.

Sodium Recommendation ≤ 1,500 mg per day

Here are some quick tips for decreasing the amount of salt in your diet:

  • Buy fresh, frozen or canned “no-salt-added” vegetables
  • Rinse canned foods, such as beans, to remove some sodium
  • Opt for reduced-sodium, low-sodium, or no-salt-added products when available
  • Add less salt at the table during meals
  • Substitute herbs and spices for salt when flavoring dishes
  • Cook your own pasta or seasoned rice dishes instead of using packaged mixes
  • Use fresh poultry, fish, and lean meat instead of canned or processed products
  • Prepare quick, fresh meals more often than convenience foods or frozen entrees