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Shake the Salt Habit

Published on July 12, 2013, by in Dietitian.

Lowering sodium in the diet is important in both the prevention and management of high blood pressure (hypertension). Did you know that reducing sodium in your diet can reduce your blood pressure by about half as much as blood pressure medication? Not using the saltshaker when cooking or at the dinner table is one way to reduce sodium. However, only about 11% of sodium intake actually comes from the saltshaker. If you want to reduce your sodium intake more effectively, it is important to reduce the amount of processed foods you are consuming. 77% of sodium intake is actually hiding in processed and restaurant foods deli meats pizza, sauces and soups.

Remember, adults only need 1500 mg of sodium per day. This is equal to less than a teaspoon of salt. In order to prevent going over the sodium requirements, try to read the nutrition facts table whenever you can. Choose foods with sodium amounts less than 200 mg per serving (or with a % Daily Value of less than 10%). Limit highly processed foods such as deli meats, pizza, sauces, soups, and frozen dinners. . If you are looking for more ways to help reduce the salt intake in your diet, the Registered Dietitian at Altima Wellness Centre can help you to make healthier choices in order help prevent/manage hypertension.