Every third adult in North America has high blood pressure. This puts them at risk for heart disease, strokes, heart failure and other debilitating chronic diseases. Excess weight, narrowed arteries, smoking, alcohol, lack of exercise and especially the high consumption of salt—we take 10 times more than the body requires—all contribute to the problem. And yet, some simple dietary and lifestyle changes could lower high blood pressure levels and reduce, and often eliminate the requirements for medication.
From Theory to Actions!
Are you ready to set some goals in making some of the important lifestyle changes? Let’s focus in this column on the importance of reducing the salt content in our diet to keep our blood pressure in the low risk zone¬¬—ideally below 140/90. Or, better yet, around the 120/80 mark!
Become a Label Reader
By carefully reading labels you can select products low in sodium. Watch for such words as “salt,” and “sodium” and avoid products in which these terms are listed among the first five ingredients. Reading US nutrition labels, a product is usually "salt-safe" if the number of mgs of sodium per serving is not much higher than the number of calories listed per serving.
Be aware of the FDA’s packaging terminology. Under these guidelines, words appearing on a package have very specific meanings.
Getting the Salt Out
Not salting your food is a good way to start protecting yourself from stroke. Unfortunately, only some 20 percent of the salt we eat comes from the shaker. Much of the rest is hidden in processed foods and snacks. Here are a few comparative examples:
How About You?
Are you surprised? Does it seem as if just about everything contains enough salt to pickle your insides? Don’t despair. By eating an abundance of fresh and unrefined foods you automatically cut the sodium (and fat) in your diet and you’ll get plenty of protective potassium.