If you read the headlines or even talk to you doctor, you should know that hypertension, or high blood pressure, can ultimately affect your health. Hypertension increases the risk for heart disease and stroke; therefore, it’s important to know how to lower your blood pressure. When it comes to heart health, it’s a good idea to set the salt shaker aside and revise your recipes.

The salt we use to season our food is made up of sodium chloride, a key mineral found in the body and in many foods. The fluid, sodium, potassium and other “electrolytes” in our bodies are kept in proper balance by our kidneys. If we take in too much sodium, our blood volume increases, making our hearts work harder and increasing blood pressure. When the heart can’t keep up with the extra fluid, it pools in the extremities, causing swelling (edema). Even foods that don’t taste salty can be high in sodium.

If you have a heart, kidney or liver problem, fluid imbalances from high sodium intake can also create breathing difficulties by stressing those organs.

How low should you go?

• For general heart health and disease prevention: Consume no more than 2,400 milligrams (2.4 grams) of sodium per day.
• To control hypertension: Restrict your sodium intake to a maximum of 2,000 milligrams (2 grams) of sodium per day.
• To help manage heart failure: An even greater restriction is needed: 1,500 milligrams (1.5 grams) of sodium per day.

Stashing the salt shaker is a good way to get started, but check with your doctor before buying salt substitutes. They are generally potassium-based, and too much potassium can be dangerous for the heart.

Meanwhile, look to your food choices to reduce salt intake: 75 percent of the sodium that Americans consume comes from processed foods. Consider eating fresh foods and if you must use salt, use moderate amounts; you will consume less sodium than if you rely on processed foods. 

8 tips for planning low-sodium meals

1. Scan the “Nutrition Facts” label before you buy prepared or packaged foods for the words "soda" (referring to sodium bicarbonate, or baking soda) and "sodium," and the symbol "Na." They tell you that the product contains sodium compounds. 
2. Use fresh or frozen ingredients and foods marked “no salt added.” 
3. For favorite recipes, eliminate or decrease the amount of salt; salt can be removed from any recipe except those containing yeast. Or experiment with other seasonings. 
4. Avoid convenience foods such as canned soups, entrees and vegetables, pasta and rice mixes, frozen dinners, instant cereal, and puddings and gravy sauce mixes – they’re laden with salt. 
5. If you don’t have time to cook, choose frozen entrees and single-meal boxed, canned or frozen dishes that contain no more than 600 to 800 mg of sodium. However, limit yourself to one such meal per day. 
6. Use fresh, frozen or no-salt-added canned vegetables, or rinse canned vegetables before you prepare them. 
7. Choose low-sodium canned soups. 
8. Check mixed seasonings for salt, and avoid salt-spice blends such as garlic salt.

If you have high blood pressure, consider decreasing portion sizes and be more active, because weight loss will have a significant impact on heart health.

There are many ways to lower your sodium intake without sacrificing flavor. You might try herbs, spices, and seasoning blends when cooking. Here is a list of some options for adding taste and zest to your food without using extra salt.

Create your favorite flavors using herbs and spices:

Fish
• Bay leaf
• Cumin
• Curry
• Dill
• Dry mustard
• Green pepper
• Lemon juice
• Marjoram
• Onion
• Paprika
• Parsley
• Savory

Beef
• Basil
• Bay leaf
• Cloves
• Dill
• Dry mustard
• Green pepper
• Horseradish
• Marjoram
• Nutmeg
• Onion
• Pepper
• Rosemary
• Sage
• Savory
• Thyme

Poultry
• Basil
• Dill
• Green pepper
• Lemon juice
• Marjoram
• Oregano
• Paprika
• Parsley
• Poultry seasoning
• Rosemary
• Saffron
• Sage
• Savory
• Tarragon
• Thyme

Pork
• Allspice
• Applesauce
• Cinnamon
• Cumin
• Curry
• Dry mustard
• Garlic
• Ginger
• Marjoram
• Onion
• Sage
• Savory
• Thyme

Breads
• Cinnamon
• Cloves
• Dill
• Poppy seed

Vegetables
• Curry
• Dill
• Dry mustard
• Marjoram
• Sage
• Thyme

Pasta
• Basil
• Garlic
• Oregano
• Poppy seed

Potatoes
• Dry mustard
• Marjoram
• Sage
• Thyme


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