Salt has been a popular ingredient in the human diet since the beginning of history. But too much of a good thing can be bad – too much salt can lead to high blood pressure, putting you at risk for heart disease and stroke. Reducing your salt intake can help control and even lower your blood pressure, making it easier to maintain a healthy lifestyle. In this article, we’ll explore the ways that you can reduce your salt intake to get your blood pressure under control.
1. Introduction – Lowering Sodium for a Healthier Heart
Nearly one out of three adults in the United States has high blood pressure, otherwise known as hypertension. High blood pressure is often caused by consuming excessive amounts of sodium, and can even lead to heart disease, stroke, and other serious health complications. Lowering sodium consumption has been recommended as one of the best ways to help lower blood pressure and ultimately reduce the risk of developing heart disease.
Restricting sodium intake typically begins with a diet change. A healthy diet is typically low in sodium and can help keep blood pressure in check. Many processed foods, such as canned goods, condiments, and pre-packaged meals, contain large amounts of sodium and should be avoided. Eating whole, unprocessed foods such as fresh fruits and vegetables, grains, and lean meats can help reduce sodium.
Tips for reducing sodium levels:
- Limit the use of table salt, which is the most common source of sodium.
- Read food labels to gauge the sodium content in packaged foods.
- Reduce the portion sizes of highly-salted foods.
- Avoid foods with a high sodium content such as cured or processed meats and cheeses, canned soups, and certain condiments.
- Mix spices and herbs in place of salt when cooking.
Following these tips can help create a healthier lifestyle and reduce the risk of developing high blood pressure and heart disease.
2. What is Blood Pressure?
Blood Pressure (BP) is the pressure of the blood in our arteries. It can indicate how our heart is functioning. BP is measured with two numbers – a systolic and a diastolic number.
Systolic pressure is the amount of pressure in our arteries when our heart beats, while diastolic pressure is the amount of pressure in our arteries when our heart is at rest. Measuring BP is a way to check our health because health issues can cause high or low BP.
BP readings differ depending on age and many other factors. Here are some points to bear in mind:
- Normal BP: Normal BP is below 120/80 mmHg, and anything above 140/90 mmHg indicates high BP.
- Pre-hypertension: If your BP is between 120/80 mmHg and 139/89 mmHg, you may be at risk of developing hypertension.
- Target BP: Most people with hypertension should aim for a BP of less than 140/90 mmHg.
3. How Much Salt is Too Much Salt?
Too Much Salt Can Lead to Health Issues
It’s tempting to give food a sprinkle of salt every once in a while, but it’s important to stay mindful of how much you are consuming, as overconsumption can be detrimental to your health. Excess salt in the body can actually increase levels of stress hormones, which can lead to:
- Raised blood pressure
- Increased risk of stroke
- Greater risk of certain illnesses
- Headaches, fatigue, and dehydration
One of the biggest problems with salt is that it’s easy to lose track of how much you are actually consuming. A majority of the salt we eat does not come from our own salt shakers, but from salt already added to processed foods. Be conscious of sodium content in pre-made meals, especially for foods such as bread, pasta, and pizza.
Want to Add Flavor? Try Herbs and Spices
Fortunately, if you’re looking to add flavor to your dishes without having to add too much salt, there are other alternatives. Herbs and spices can help to bring out the flavors in your food without the health risks associated with too much salt. Play around with different combinations and add a pinch of one of these to see what works best:
- Garlic powder
- Onion powder
- Cumin
- Cayenne pepper
- Turmeric
4. Cutting Salt from Diet to Manage Blood Pressure
Everything in moderation, including salt. Having a balanced diet that includes enough salt is important for the healthy functioning of the human body. However, for those with hypertension, salt intake needs to be carefully monitored to maintain healthy blood pressure. It is essential to know how to reduce salt in the diet without sacrificing the quality of the food.
Making Diet Changes:To reduce salt, start by replacing processed foods with natural, healthier alternatives. Choose fresh fruits and vegetables, along with high-fiber grains. This will significantly decrease the amount of salt in your meals. Spice up your dishes with herbs and spices instead of relying on salt for flavor. When eating out, ask for the meals to be prepared without any added salt, such as sauces.
Reading Labels: Another way to reduce salt intake is to always read the labels on all packaged food items. Understand the sodium content and choose options that have lower levels of sodium. Avoid foods that contain high levels of sodium, such as cured meats, pickles, canned soups, and processed cheeses.
- Try healthy substitutes to sodium
- Opt for low-sodium foods
- Cut down on processed foods and snacks
- Prepare meals at home by using fresh ingredients
- Choose herbs and spices for flavor
The key is to cut out hidden sources of salt. By making simple diet changes and reading food labels, it is possible to maintain healthy blood pressure while enjoying delicious and nutritious food.
5. Foods High in Salt – Steer Clear of These
Salt plays an important role in many cultures, but more and more people are aware of its dangers. High-sodium diets are associated with high blood pressure, stroke, and other cardiovascular diseases. If you’re considering lowering your salt intake, here are some important foods to avoid.
Processed Foods
Processed foods usually contain a lot of salt. Ready-made meals, snacks, sauces, and condiments come with high sodium levels. Especially watch out for canned foods, as salt is used to preserve them. Also be mindful of processed meats such as poultry, bacon, and sausage, all of which are surprisingly high in sodium.
Cheese
Cheese can pack quite a salty punch. Generally, the harder and fattier the cheese, the more salt it contains. Feta, parmesan, and blue cheese are all especially high in salt. Even cottage cheese and ricotta, which are usually low-fat, are saltier than you might think.
Condiments
Many condiments and sauces are very high in sodium, such as soy sauce, Worcester sauce, table salt, fish sauce, and anchovies. Be especially wary of store-bought dressings and marinades, as they almost always have lots of salt added. Reducing your consumption of these can do wonders for your salt intake.
6. Negotiating Salt Rich Eating Out Experiences
Negotiating with a restaurant or café regarding salt rich ingredients might seem like a daunting task at first. However, by understanding the importance of adapting your diet and having a clear understanding of the needs, many food-related challenges can be overcome with ease.
Here are some tips and tricks that might help you to successfully and deliciously conquer your seemingly insurmountable salt rich eating out experience:
- Be crystal clear on your requirements. Don’t hesitate to ask your waiter or chef for clarification and specific details regarding the ingredients used to prepare a meal. Remember to be polite at all times.
- Look for healthy alternatives. Don’t be discouraged if the dish you requested won’t fit your dietary restrictions. You can always find healthy alternatives on the menu that have the same flavor or texture and might even surpass your expectations.
- Healthy accents. Pay attention to the condiments offered at the restaurant to enhance the flavor of your plate without the use of salt. Herbs, spices, and low sodium sauces are a great way to satisfy your taste buds without compromising your health.
By following these tips and having a good sense of understanding about the meal, salt-rich dishes can be enjoyed with your family and friends without you worrying about your dietary restrictions.
7. Creative Alternatives to Salt-Packed Eating
The modern diet is dominated by salt-packed snacks and processed foods. With so much salt in our food it becomes easy to over-indulge, which can be a health concern. Fortunately, there are various . Here are some ideas to get you started!
Choose Whole Foods: Start by making the switch from processed foods to whole foods. Whole foods contain almost none of the additives, preservatives, coloring and salt found in processed foods. Eating them will make avoiding the salty stuff much easier.
- Location-based Cuisine: Explore cuisine from your area of the world. Restaurants and takeaways, plus recipes traditionally associated with different cultures are often lower in sodium than food from other regions.
- Be Interactive: Get creative with your food. Shake up your cooking routine, get out your blend-master and have some fun with no-salt spices like chilli and garlic.
- Be Adventurous: Don’t be afraid to try new foods. The internet is full of wonderful recipes that you – and your taste-buds — can explore. There’s sure to be something out there for even the pickiest eater!
Bypassing the salt-packed snacks and processed foods is easier than you might think. A few simple swaps and you’re well on your way to a healthier meal plan full of delicious and .
8. Benefits of Reducing Salt Intake
Salt offers flavor to food, but it doesn’t come without its repercussions. Consuming an excessive amount of salt increases the risk of developing high blood pressure or hypertension. High blood pressure is a leading cause of various diseases such as heart stroke and failure, kidney disease and more. Therefore, reducing salt intake is a beneficial practice if you wish to stay healthy. Here are some of the major benefits of lowering salt consumption:
- Reducing High Blood Pressure – By reducing salt intake, you can lower your blood pressure and reduce your risk of high blood pressure. This can help you decrease the chances of stroke and heart attack.
- Improve Fluid Balance – Eating a low-sodium diet can help the body retain less sodium which then leads to better keeping fluid balance in the body and reduce water retention.
- Better Overall Health – With the help of lowering your salt intake, you can help keep your overall health at its best. High levels of sodium can often times lead to inflammation and further put pressure on the body.
Making the switch to a low-salt diet is not difficult as it may seem. The first step is to start reading and understanding food labels, and understanding the ingredients contained within them. Many processed, packaged foods are high in salt content so it’s best to replace them with fresh and natural items. Eating fewer processed and fast foods is another way to reduce salt intake. Finally, cutting back on processed meats such as bacon, pepperoni and other canned and processed meats can help reduce needless salt consumption.
9. Best Practices and Self-Care for Blood Pressure Management
Maintaining a healthy blood pressure is essential in mitigating the risk of health concerns such as stroke, heart attack, and kidney damage. Here are nine best practices you can adopt to better manage your blood pressure.
- Drink alcohol in moderation
While it is not recommended to drink alcohol if you have high blood pressure, consuming alcohol in moderation can help to control it. The World Health Organization suggests the consumption of only two standard drinks per day for healthy adults. Drinking more than this can contribute to high blood pressure. - Eat a nutritious diet
A balanced diet filled with lots of fruits and vegetables can help to curb your blood pressure. Control your sodium intake, eat foods rich in potassium, and limit fatty snacks as they do not work in your favor. - Exercise regularly
Physical activity can lower blood pressure and boost your cardiovascular health. The American Heart Association recommends adults partaking in at least 150 minutes of moderate exercise each week.
In addition to best practices to manage your blood pressure, regular self-care is essential. Treat your body right by getting enough sleep each night, follow healthy coping techniques, and regularly speak with your doctor. Lastly, take notice when your mind or body feel off. If needed, reach out for help from medical and mental health professionals.
10. Ready to Cut Back on Salt? – Get Started today!
It’s 2020 and it’s time to make a change. Excessive salt intake is one of the most damaging dietary habits that you can have. Just a few simple swaps can begin to reduce your salt consumption little by little until you reach your ideal intake.
Swap your store-bought sauces and dressing for homemade: Skip the bread crumbs, canned vegetables and soups with too much sodium and rich sauces with lots of cream and cheese and make your own creamy condiments, dressings and sauces. A little bit of mustard, vinegar, honey, chopped onion, garlic and other spices can make a world of difference in your eating habits.
Herbs and spices do more than just enhance flavor: When you use herbs, spices, and flavor enhancers in place of salt, you add flavor while keeping your intake of sodium in check. Create a mix of your favorite herbs like oregano, basil, chives, garlic and cilantro and use it to create marinades and for seasoning various dishes.
Look for no added sodium version of foods: If you don’t have time to whip up homemade versions of your favorite meals, you can look for no added sodium substitutes. There are a variety of no salt added options for:
- Canned vegetables
- Canned meats
- Tomato sauces
- Salad dressings
These no salt substitutes offer the same flavor and convenience of processed foods, without the excess salt.
The link between salt intake and blood pressure is well established. Making conscious, small shifts in your salt consumption can yield big results: reduced blood pressure and improved overall heart health. Follow these steps to reduce your salt intake and finally start seeing the benefits of a healthier, more balanced lifestyle.