We live in a society that measures and medicates. All the tools and technology and medicines deployed to maintain heart health are a help — yet heart disease remains the No. 1 killer. And high blood pressure, or hypertension, is a major contributor. Even so, heart disease is largely preventable, and much of that prevention lies in small steps that can make a big difference; diet is foremost among them. To lower your blood pressure, you need to reduce salt intake.
- Use fresh, rather than packaged, meats, the content is still much less than the hidden extra sodium added during processing in products.
- Choose fresh fruit and vegetables, as well, since they are very low in sodium. Canned and frozen fruits are also low in sodium
- When buying frozen vegetables, choose those that are labeled “fresh frozen” and do not contain added seasoning or sauces.
- Select spices or seasonings that do not list sodium on their labels, i.e. choose garlic powder over garlic salt
- Beware of products that don’t taste especially salty but still have high sodium content, such as cottage cheese
- If you have elevated blood pressure, dietary sodium restriction can not only lower your blood pressure, but can enhance your response to blood pressure medications.
- Avoid using added salts to your salads, fries etc.