How to Reduce Salt in Diet to Lower Blood Pressure
High blood pressure causes numerous heart problems including strokes and other health issues like kidney failure and sight reduction. The quantity of Sodium we intake has a correlation with our blood pressure. The source of the sodium in our diet is the salt that we add while preparing food and that in processed food from the market. It is important to limit your sodium intake to reduce the health risks associated with high blood pressure. It will also lower the quantity of medication you have to control your BP. The American Heart Association places a limit of 1500mg on the amount of daily Sodium intake for an individual. Though the idea of cutting salt from your food might seem totally unappealing and hard, you will have to take that extra mile for ensuring an improved and healthy life.
Instructions
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1
Take away the salt shaker from your dining table. This will prevent you from adding extra salt to your food and you will have to do with what is already in there.
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2
Make a list of the food sources which introduce salt into your diet. These maybe meals that you prepare yourself, processed items you buy and restaurant you eat out at. Try to cross out as much sources as possible. Not the food of course but the salt in it. In processed items look for salt free options. While you cook yourself, make a conscious effort to reduce the salt that you put in. At restaurants, request the tender to reduce the amount of salt in your order.
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3
Less salt does not mean eating bland food. You can add herbs and spices to improve food taste instead of salt. It is only a matter of a few days. Your taste buds will get used to it and you will not even want to eat food with salt in it.
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4
Read the labels of the items and ingredients that you buy. Note the amount of sodium they include. Keep a sodium intake diary that will help you keep track and remain under the daily limit. If you are unsure with the amount of sodium in processed food, buy fresh vegetables and poultry which have low amounts of sodium. Avoid canned processed food items as they have preservatives with high sodium levels. It is better to eat seasonal food than stored one.
