Tips to shake the salt habit and reverse high blood pressure

BECKY CHARLTON SMITH, RD, LDN, CNSD:  Affecting one in three adults, high blood pressure has been shown to increase the risk of heart disease, stroke and kidney failure. If everyone decreased their sodium intake by 1,200 milligrams per day, the result would be 6 percent fewer cases of heart disease, 8 percent fewer heart attacks and 3 percent fewer deaths. Did you know you can control or even prevent developing high blood pressure? Here's how.

The American Heart Association recommends the following steps to control or prevent high blood:

• If you have high blood pressure and are prescribed medication, take it as directed.

• Maintain a healthy weight.

• Be moderately physically active on most days of the week.

• If you drink alcoholic beverages, do so in moderation and discuss with your physician.

• Follow a healthy eating plan, like the DASH (Dietary Approach to Stop Hypertension), which includes foods lower in sodium.

The DASH eating plan and reducing sodium intake have been shown to reduce blood pressure, according to studies by the National Heart, Lung and Blood Institute. This eating plan:

• Limits saturated fat, total fat and cholesterol.

• Increases fiber, protein, potassium, magnesium and calcium.

• Emphasizes lean meats, poultry, fish, nuts, whole grains, fruits and vegetables, and fat-free or low-fat milk and milk products.

The studies also concluded the importance of lowering sodium intake to no more than 2,400 milligrams per day. A further decrease to 1,500 milligrams per day is recommended if you have high blood pressure, whatever your eating plan.

In lowering sodium intake, it is important to recognize the sodium in foods. While only about 11 percent of salt is consumed from adding salt in cooking or adding at the table and only about 12 percent occurs naturally in foods, processed foods provide about 77 percent of the salt and sodium that we consume.

Try these tips to reduce salt and sodium:

• Compare the sodium content of different brands of a food by reading the Nutrition Facts labels and choosing the lower sodium brand.

• Use fresh, lean meats, poultry and fish rather than cured, smoked, canned or processed types. Beware of frozen meats, which may be injected with a sodium solution or seasoned, marinated or breaded.

• Choose fresh, frozen or canned low sodium or no-salt added vegetables and dried beans instead of regular canned vegetables and beans.

• Prepare hot cereals, rice, noodles and pasta without adding salt to the boiling water. Decrease your intake of instant hot cereal packets, flavored rice and pasta.

• Use powders instead of salts, such as garlic and onion powder instead of garlic salt and onion salt.

• Try adding lemon or lime juice or vinegar to salads and vegetables instead of salt.

• Avoid seasoning packet mixes such as taco seasoning and chili mixes. Instead make your own salt free seasonings following these two recipes.

No-Salt Taco Seasoning Mix

2 teaspoons No-Salt Chili Powder

1 1/2 teaspoons Paprika

1 Tablespoon Cumin

1 teaspoon Onion Powder

1/2 teaspoon White Pepper

3/4 teaspoon Garlic Powder

Dash Cayenne Pepper

Italian Seasoning and Herb Mix

1 Tablespoon Garlic Powder

1 Tablespoon Onion Powder

1 Tablespoon Dried Parsley

2 Tablespoons Dried Oregano

1 teaspoon Dried Thyme

1 teaspoon Ground Black Pepper

1 teaspoon Dried Basil

Becky Smith is a registered dietitian with Memorial Medical Center.