Choose and prepare foods with little or no salt.
Foods low in salt lower your risk for high blood pressure and may help you control it. Aim to consume less than 2,300 mg of salt or sodium per day. Some people — including African Americans, middle-aged and older adults, and people with high blood pressure — should have less than 1,500 mg per day.
- Compare the sodium content of similar products (for example, different brands of tomato sauce) and choose the products with less sodium.
- Choose frozen foods, soups, cereals, baked goods and other processed foods that are labeled “reduced-sodium.”
- Limit high-sodium condiments and foods such as soy sauce, steak sauce, Worcestershire sauce, flavored seasoning salts, pickles and olives.
- Replace salt with herbs and spices or some of the salt-free seasoning mixes. Use lemon juice, citrus zest or hot chiles to add flavor.
- Try rinsing certain foods, such as canned tuna and salmon, feta cheese and capers, to remove some of the sodium.
09-07-2007, 11:00 AM
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