It's All About Nutrition!

Sodium Affects Blood Pressure

Fact is that salt contains sodium which affects blood pressure. Salt is found mostly in foods whereby salt is added during processing or during preparation. The best way to decrease your intake of sodium in foods is to decrease your intake of salt and salty foods and seasonings. Ways to decrease your salt intake are the following:

* When shopping at the store–

-Choose fresh, frozen (plain), or canned vegetables without added salt most often since they are low in salt.

-Choose fresh or frozen fish, shellfish, poultry, and meat most often since they are lower in salt compared to most canned and processed forms.

-Read the Nutrition Facts label to compare the sodium content in processed foods such as frozen dinners, packaged mixes, cereals, cheese, breads, soups, salad dressings, and sauces.

-Look for food labels that read “low-sodium” since these foods contain 140 mg (approx. 5% of the Daily Value of 2,400 mg of sodium per day) or less of sodium per serving.

-Ask your grocery store manager to offer more foods that are low in sodium.

* When cooking and eating at home–

-Use salt sparingly if you salt foods during cooking or at the table. Instead of using salt, learn to use herbs and spices to flavor food.

-Use small amounts of condiments such as soy sauce, ketchup, mustard, pickles, and olives – all of which have added salt.

-Keep the salt shaker out of sight – leave it in a cupboard.

* When eating out–

-Choose plain foods such as grilled or roasted entrees, baked potatoes, and salad with oil and vinegar. Beware of batter-fried foods which tend to be high in salt.

-Ask your waiter/waitress to have your food prepared with no salt added.

* For any time–

-Choose fruits and vegetables most often.

-Drink water freely since it is usually very low in sodium.

Be sure to check the label on bottled water for the amount of sodium it contains.