Most people eat much more sodium salt than they need. This can lead to health problems like high blood pressure. To lower the amount of sodium in your diet, follow these tips when you go food shopping. Take the list below with you the next time you go food shopping to help you choose foods that are lower in sodium. Compare labels to find products with less sodium. Choose fresh or frozen seafood, poultry, and meats instead of processed options. Some meat, poultry, and seafood has added sodium. Be sure to check the label on cheese, which can be high in sodium. Choose fat-free or low-fat dairy products. This information on low sodium foods was adapted from materials from the Dietary Guidelines for Americans and the U. Department of Agriculture.
Including simple food lists and tips to stay on track while eating out and at home. Salt contains a mixture of sodium and chloride, adds flavor to food, and is one of the most common sources of sodium in our diets. Other common sources of sodium in the diet include sodium nitrite and monosodium glutamate MSG. Sodium is a mineral that is naturally occurring in many foods including vegetables! Where we get into trouble is when sodium is added to food through processed ingredients or table salt, and we get way too much of it in our meals, leading to possible health complications – mainly high blood pressure 1. The daily recommendation for sodium is less than 2, mg per day 2. The majority of people get way too much sodium in their diet, with an average intake of around 3, mg per day 3. These guidelines are even stricter for people following a cardiac diet or anyone with high blood pressure with experts recommending they may need less than 1, mg of sodium a day – this would be considered a low sodium diet 4. Patients with heart failure or high blood pressure often benefit from a lower sodium intake because sodium can cause water retention, worsening symptoms of hypertension, edema, and fluid build-up 5, 6. It starts by learning what foods to eat less of and which to stock up on.
The DASH diet emphasizes the right portion sizes, variety of foods and nutrients. Discover how DASH can improve your health and lower your blood pressure. The DASH diet is a lifelong approach to healthy eating that’s designed to help treat or prevent high blood pressure hypertension. The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium. By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Over time, the top number of your blood pressure systolic blood pressure could drop by eight to 14 points, which can make a significant difference in your health risks. Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes. The DASH diet emphasizes vegetables, fruits and low-fat dairy foods — and moderate amounts of whole grains, fish, poultry and nuts. In addition to the standard DASH diet, there is also a lower sodium version of the diet.