Blood Pressure
Salt and sodium intake have long been linked with high blood pressure. Recent evidence seems to indicate that some individuals with hypertension will respond favourably to a reduction in the sodium content of their diets. Other lifestyle factors linked with high blood pressure are obesity (especially around the abdomen), lack of exercise, and excessive alcohol intake.
Salt and Sodium
How to reduce the amount of sodium in your diet:
- Limit the use of salt in cooking
- Limit the amount of salt you add to your food at the table (Best results are found if you slowly wean yourself off salt)
- Commercial and processed foods generally have a high salt content. So limit preprepared foods.
Foods which are high in salt include the following:
- Ham, bacon, canned meat, salami, pickled meats, sausages
- Canned vegetables
- Salted snack foods
- Potato chips and salted nuts
- Some processed cereals
- Powdered stocks and gravy mixes
- Some takeaway foods
- Soya sauce and some commercial sauces and dressings
- Commercial biscuits, pastries, pizzas, pies, and cakes
- Butter, margarines, and processed cheeses
It is recommended that you should have less than 7g (1.4teaspoons) of salt per day.
Alcohol
Several international studies have shown that a reduction in alcohol intake can produce an
appreciable reduction in blood pressure in heavy drinkers.
- Try replacing standard drinks with a reduced alcohol beer
Calcium
Increasing the calcium content of the diet may be beneficial at reducing blood pressure in some
individuals.
- Try consuming at least 3 servings of low fat milk and milk products
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