Lowering Blood Pressure: It's a 2-Step Process
Making the right choices is key
If you're trying to control or prevent high blood pressure, you may be watching the salt in your diet (along with losing weight, eating plenty of fruits and veggies, and limiting alcohol). The WebMD Weight Loss Clinic Program can work well for people on a low-salt diet, as long as the sodium restriction is not severe (less than 2,000 mg per day). (Of course, you should always check with your doctor before starting any weight-loss program.)
Cutting back on sodium not only helps people who have high blood pressure, but those at risk for developing the disease, according to the American Heart Association. This means African-Americans, the elderly, people with Type II diabetes, and those with a family history of high blood pressure are among the groups that can benefit most by limiting salt in their diets.
Making the right choices within your food plan -- such as avoiding processed foods and using little table salt -- is the key to making it work for you. Also, keep in mind that sodium occurs naturally in some foods, such as meats, breads and dairy products.
And, to keep your foods flavorful without the salt, you'll need to get creative with the use of herbs, spices, vinegars, fruits and vegetables.
Become a Label Reader
The first step in controlling the sodium in your diet is to carefully read the nutrition information labels on foods you buy.
Sometimes, salt is hiding behind other names. Sodium may show up on labels as monosodium glutamate (MSG), disodiumphosphate, sodium chloride, and any term including the word "sodium." Unprocessed foods, like fresh produce, have very little sodium.
Watch out for processed foods, in which sodium is often used as a preservative or flavor enhancer. Most savory (that is, non-sweet) canned foods come bathed in a salty liquid. And restaurant Chinese food can be very high in sodium unless you request it without MSG.
Taste It First
Limit the use of the salt shaker, both at the table and in cooking. Get into the habit of tasting your food before salting it.