Tag Archives: Hypertension: Journal of the American Heart Association

Salt and Your Heart

Cutting Back on Salt for Your Heart

Salt’s Effects

You’ve no doubt heard that salt’s bad for you. While the truth is your body needs salt, too much can be very bad for you.

On average, Americans eat  4,000-5,000 mg of salt every day, and your body only needs about 500 mg a day. That’s a big difference. One that can be a big problem if you have high blood pressure.

And it’s not just about what you add to your food. 75% of your sodium intake comes from processed foods. Salt adds flavor and keeps things fresh, so food manufacturers use a lot of it.

A study in Hypertension: Journal of the American Heart Association, found a high-salt diet may decrease how well meds used to treat high blood pressure work.

So, if you’re currently taking meds for or have high blood pressure, a low-salt diet could help them work.

Clean Up Your Diet

While you might want to talk to your doctor before you drastically cut back on salt, there are a lot of things you can do yourself to cut back that are good for you no matter what.

  • Stop buying heavily processed foods like corn oil and soda.
  • Shop around the outside edge of the grocery store and you’ll hit all the spots with the freshest foods.
  • Read food labels. Those with fewer and simpler ingredients are best. The longer the list, the more room there is for chemicals, sugar, salt, and oils.
  • Cook more at home. Restaurants, especially chains, use heavily processed foods.
  • Train your tongue. If you are used to salt, sugar, and fat, you’ll need time to appreciate the flavor of natural foods.
  • Add other seasonings and flavors to keep your meals delicious and interesting:
    • Allspice: Look for a low- or no-sodium options for seasoning meats, gravy, and even tomatoes.
    • Almond Extract: Great for puddings, desserts, and fruit.
    • Basil: Sprinkle on some fresh or dried basil to add a kick to fish, lamb, salads, soups, and sauces.
    • Chives: Add a light onion flavor to salads, sauces, sides, and soups.
    • Garlic: Fresh garlic is good for you and very flavorful.
    • Ginger: Try this on chicken and fish.
    • Lemon Juice: Make your lean meats and fish pop.
    • Dry Mustard:  Add to meat, marinades, homemade salad dressings, and veggies.
    • Onion Powder: Good for marinades, meat, and veggies.

Eating a low-sodium diet can be easy and delicious, it just takes a little planning and great recipes. Visit our Pinterest to find all kinds of healthy recipes you can make at home.