blood pressure out of control?
Shaking the Salt Habit
Hypertension, or high blood pressure, is a health
issue for over 50 million Americans. Diet plays a
big part in the onset and progression of high blood
pressure, but the good news is that there are some
really positive diet changes that you can make that
can have a great impact upon this deadly disease.
Recent diet studies,
such as the DASH diet study, have established that
blood pressure is lowered when sodium (salt or
sodium chloride) is reduced in the diet. Most people
will benefit by reducing salt in their diets: the
positive blood pressure lowering effect of reducing
salt or sodium in the diet effects both men and
women and all the ethnic groups in these studies.
you know what your blood pressure is?
An optimal blood pressure has been
identified as a systolic of less than 120 (in mm Hg)
and diastolic less then 80 (in mm Hg), typically
written as 120/80. Hypertension, or high blood
pressure, is identified as a systolic of 140
or greater OR a diastolic of 90 or greater,
but risk increases as blood pressure increases over
the normal range.
Remember, being overweight
is a definite risk for high blood pressure, but the
good news is that losing the first 10-15 pounds has
the greatest effect upon risk factors like high
blood pressure, high blood sugar and
high blood cholesterol.
Losing weight and shaking the salt habit is a very
A Sea of Salt
person who is not watching their salt intake
consumes about 5,000 mg/day. That's about 2
teaspoons of salt per day, and is about twice what
is considered healthy! Of course, most people aren't
shaking that much salt on their food - about half of
it is already in the foods we eat. Here's where it
gets tough. It's a pretty safe bet that if you eat
in restaurants or eat packaged foods that you're
getting way more sodium than is needed, without
adding any at the table! It's pretty hard to get the
sodium of restaurant and fast food meals - it's out
of your control, but there is quite a bit that can
be done with convenience foods purchased at the
some shopping tips you can use to help you lower
Take the time to read labels of
convenience or packaged meals that you buy
regularly for salt content. Remember that a
reasonable goal is to keep your total sodium
intake to less than 3,000 mg/day, (lower for
some people depending upon health issues).
Convenience meals (like frozen
dinners) often contain HUGE amounts of sodium in
a single serving. Many of them of over 800 mg in
a single serving! This is similar to the sodium
content of a fast food hamburger - both are poor
choices when it comes to sodium. Look for frozen
dinners that have a lower sodium content, closer
to 500-600 mg or less.
Instead of buying completely
prepared dinners, try making meals from box
mixes that have seasoning packets that you have
to add - that's where a lot of the sodium is.
Instead of adding the entire seasoning packet,
add half. This is one easy way to continue to
enjoy the convenience of these meals without all
When you cook with recipes that
require condensed canned soup, but the "healthy"
versions that contain less salt. Add a little
salt yourself if you have to, but you'll still
be better off by starting with the no salt or
reduced salt version of these very salty
Finally, if you
expert help lowering your blood pressure, without the use of drugs, try
today. See a FREE Diet Sample below:
Reducing salt, along with eating
foods that are high in potassium, magnesium
(like fresh fruits and vegetables) and calcium
can really have a positive impact on those blood
pressure numbers and unlike blood pressure
medication, there are no side effects!
Click Here - High Blood Pressure Diet Sample