Too much sodium in your diet can contribute to high blood pressure and make your blood pressure treatment less effective.

Sodium versus Table Salt

First, let’s clear up the confusion about the difference between sodium and table salt. Table salt is a combination of the two minerals sodium (Na) and chloride (Cl). Table salt is 40% sodium and 60% chloride.

Sodium

Sodium is a mineral that is vital for health. Sodium maintains fluid balance, which is why it plays a key role in blood pressure control.

There is a direct relationship between sodium intake and blood pressure. Reducing sodium to 2.3 grams sodium (6 g table salt) daily is linked with decreased blood pressure levels.

Sodium Intake

A typical U.S. diet means a high sodium diet. The average American consumes 6-18 grams of table salt daily (about 3 teaspoons). The body only needs 200 mg daily. That is 30 times less than what American’s typically consume.

To be heart healthy, sodium intake should be reduced to less than 2300 mg (1 teaspoon) daily.

Sources

Sodium is found naturally in food, but most sodium we consume has been added for food preservation and preparation. To successfully reduce sodium intake you need to be aware of the table salt you add to foods and the sodium pre-added to foods.

75% of the typical American diet comes from processed foods – sauces, soups, condiments, canned foods, and prepared mixes. Fast food is another common source of sodium.

Tips to Reduce Sodium Intake

Use less salt at the table and when cooking.

If you automatically add salt to food before tasting it, this is the first place to start cutting back. You have many options for flavoring your food in place of salt – salt substitute, herbs, and spices.

If you want to try salt substitute, check with your MD. Salt substitutes contain potassium and needs to be monitored if you have kidney disorders.

Read labels when buying prepared and prepackaged foods.

When reading labels, here are some terms to avoid:

• Salt (sodium chloride)
• Monosodium glutamate (also called MSG)
• Baking soda (sodium bicarbonate)
• Baking powder
• Disodium phosphate

Select canned, frozen, and snack foods without added salt, such as unsalted nuts, unsalted broths, and no added salt canned vegetables. Better yet, switch from canned vegetables to frozen with no added salt or fresh veggies. Limit salty snacks like chips, pretzels, and salted nuts. Cheese is anther high sodium source.

Make healthy choices when dining out.

Here are some tips to enjoy a meal out and maintain a low sodium intake:

• Use pepper for extra seasoning instead of salt.
• Avoid sauces or gravies.
• Order broiled and baked meats.
• Avoid seasoned or blackened menu items.
• Avoid menu items with a lot of cheese.
• Avoid soy sauce and MSG.

Salty flavor is something you have trained your body to prefer. You can retrain your taste buds over time with the ultimate goal of lowering high blood pressure.

To receive heart health and weight loss tips from dietitian Lisa Nelson, subscribe to The Heart of Health and grab your free report “Stop Wasting Money – Take Control of Your Health” today!

All the best,
Lisa Nelson RD

I frequently speak to people that have the misconception sea salt is better for your heart health than regular table salt. From a chemical and nutritional standpoint, both are sodium chloride and you want to limit your sodium intake to 2300 mg (~1 tsp of table salt) or less to promote blood pressure control.

If you use kosher salt, which has larger crystals, you benefit because less salt “fits” in one teaspoon due to the larger crystal size. A teaspoon of kosher salt provides about 1900 mg sodium. Sea salt is available in this larger crystal form, also.

All the best,
Lisa Nelson, RD, LN
The Heart of Health

Today is World Heart Day, so I want to give nine steps that will lead to high blood pressure control and ultimately heart health!If you live with high blood pressure, you’re familiar with the side effects of anti-hypertensive medications. Fortunately, medications are not the only way to rein in high blood pressure.

Lifestyle plays a key role. By altering some choices you make, you can avoid or reduce the need for medications.

Here are 9 steps that will start you towards blood pressure control.

1. Put out the cigarette.

There is a significant blood pressure rise with every cigarette you smoke.

2. Pour out the liquor.

More than two drinks daily for men and one for women can elevate blood pressure. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1 ½ ounces of 80-proof distilled spirits.

3. Get off the couch.

Inactivity equals an increased heart rate. Increased heart rate means the heart must pump harder and exert more force on artery walls. Shoot for 30 minutes of activity 5 or more days each week. Get moving!

4. Chill out.

Do you turn to cigarettes, alcohol, or food to cope with stress? If so, find a new method ASAP. Possibilities include meditating, taking a bubble bath, going for a long walk – whatever works for you.

5. Do NOT chew the fat.

Reduce saturated fat intake (i.e. trim visible fat off meat, switch to low fat milk). Replace saturated fats (such as shortening, butter, and ice cream) with unsaturated fats (such as canola oil, margarine, and low fat yogurt).

6. Use fatty acids.

Become omega 3 savvy and consume omega 3 fatty acids everyday (i.e. salmon, walnuts, canola oil, herring, and avocados).

7. Stop shaking the salt.

Taste your food before salting it! Read food labels to limit sodium intake to 2300 milligrams per day. Most Americans consume 6-18 grams daily. Pull out herbs and spices in place of the salt shaker.

8. Rake in the roughage.

Make whole grain products, fruits, and vegetables your friends. The more the merrier. A high fiber diet is necessary for heart health. You need 25-35 grams of dietary fiber daily. A fruit serving generally provides 2-4 grams of fiber, whole grain pasta 5 grams, and you can find 100% whole wheat bread with 5 grams.

9. Know your minerals.

Three minerals play critical roles in blood pressure management – potassium, magnesium, and calcium.

Potassium

If you are treating high blood pressure with a diuretic, you are excreting potassium. Two of the best potassium sources are potatoes and bananas.

Magnesium

As you switch from refined grains to whole grains your magnesium intake will increase. Magnesium is lost when grains are refined (bran and germ removed). Also, diuretics have the same effect on magnesium as they do potassium.

Calcium

Get your 3 a day. You need 3 servings of low fat dairy everyday. High fat dairy does not have the same protective effect when combating high blood pressure. One dairy serving is equal to 8 oz. of milk, 8 oz. yogurt, 1-1/2 oz cheese, and 1/2 cup cottage cheese.

To receive free heart health and weight loss tips from dietitian Lisa Nelson, subscribe to The Heart of Health and grab the free report: “Stop Wasting Money – Take Control of Your Health!”

Canned vegetables are high in sodium, while frozen vegetables (without added sauces) usually have no added sodium. Buy the large economy size bags, pour out the amount you need for your meal, close the bag with zip closure or twist tie and stick back in the freezer until next time!

Making this change will significantly reduce your sodium intake, promote blood pressure control and heart health!

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