Taking less salt is a wise decision for reducing blood pressure.
When you cut down on your salt intake, you cut down the risk of increasing your blood pressure. It is recommended that you use a maximum of one teaspoon daily. Alternatively, you could add herbs instead of salt when cooking your favorite dish.
Salt causes the kidneys to retain fluid and this increases blood pressure in the arteries. A study from the National Heart, Lung and Blood Institute in the US found that switching from a typical high-salt diet to a low-salt one could lower a person’s blood pressure (the same way medical drugs would do).
Reducing the amount of salt you consume can help lower high blood pressure or prevent it from developing in the first place. Keeping your blood pressure at healthy levels is important, because high blood pressure can lead to heart attacks or stroke – American Heart Association (AHA)
(AHA) sodium recommendations
Aim to consume less than 2,300 mg of salt per day. Middle-aged and older adults, and people with high blood pressure — need to consume less than 1,500 mg per day.
Sodium equivalents
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1/4 teaspoon salt = 600 mg sodium
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1/2 teaspoon salt = 1200 mg sodium
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3/4 teaspoon salt = 1800 mg sodium
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1 teaspoon salt = 2300 mg sodium
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1 teaspoon baking soda = 1000 mg sodium
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Sodium in foods
Most foods in their natural state contain some amount of sodium. Be aware of natural sodium content when you choose foods to lower your sodium intake.
Tips on Reducing Salt Intake:
- Choose fresh, frozen or canned food items without added salts.
- Select unsalted nuts or seeds, dried beans, peas and lentils.
- Limit the amount of salty snacks you eat, like chips and pretzels.
- Avoid adding salt and canned vegetables to homemade dishes.
- Select unsalted, fat-free broths, bouillons or soups.
- Select fat-free or low-fat milk, low-sodium, low-fat cheeses, as well as low-fat yogurt.
- Specify what you want and how you want it prepared when dining out. Ask for your dish to be prepared without salt.
- Use spices and herbs to enhance the taste of your food.
WebMD Medical Reference from MedicineNet
Sodium Consumption Based on Food Groups*
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Sodium Food Source
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Percent of Sodium
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Fruits
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0.13%
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Drinks, Sugars, Sweets
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2.02%
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Fats, Oils
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4.04%
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Milk Products
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7.82%
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Vegetables
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14.13%
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Meats-Proteins
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34.94%
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Grain Products
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36.91%
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*Diet Bites Charts Based on Data from the United States Department of Agriculture (USDA)
This does not apply for workers working in the heat for long hours who require more salt to replace the salt lost in sweat.
For more information for workers on how to stay safe in the heat, please visit: www.haad-safe.ae
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