Why salt is bad for blood pressure
Salt. It’s one of our favorite spices, and one of the biggest contributors to high blood pressure. But how can something so popular be so bad? It all has to do with sodium. Sodium can elevate blood pressure because it holds excess fluid in the body, and this can put a strain on your heart.
But how much is too much?
According to the most recent recommendations from the USDA/HHS and the American Heart Association, adults with high blood pressure should consume less than 1500 mg of sodium per day. To make it easier, think of it in dashes — those quick shakes from your average salt shaker. The typical dash equals 300 mg of sodium.
Watch out for fat and cholesterol, too
Salt isn’t the only thing you should look out for when you’re trying to eat healthy. Knowing how much fat and cholesterol are in the food you eat can help you stay healthy, too.
Limit the number of “bad” fats in your diet — saturated and trans fats — because they can increase your risk for certain diseases. This can also help reduce the amount of cholesterol in your bloodstream. Talk to your doctor before starting any new diet.
Are you salt smart?
You might be pretty surprised by how much sodium there is in the foods that you eat every day.
Raisins & Bran Flakes Cereal
Serving Size 1 cup
Most people assume breakfast cereal is loaded with more sugar than salt. But this combination of raisins and bran flakes has about 251 mg of sodium per cup.
% Daily Value of 1500 mg
Sodium 251 mg 17%
Low-Fat Cottage Cheese
Serving Size 1 cup
Cottage cheese has long been considered a go-to snack for those wanting to eat healthier. But one cup can account for more than half of your daily sodium intake.
% Daily Value of 1500 mg
Sodium 918 mg 61%
Canned Chicken Noodle Soup
Serving Size 1 cup
As a quick and easy lunch, soup is a big favorite. But it’s also big on salt. One cup can amount to a whopping 74% of your daily intake.
% Daily Value of 1500 mg
Sodium 1106 mg 74%
Caesar Salad with Grilled Chicken
Serving Size 1 salad
Even without any dressing, a typical fast-food chicken Caesar salad has more sodium than a small order of french fries and will account for nearly 14% of your daily sodium intake.
% Daily Value of 1500 mg
Sodium 209 mg 14%
Devil’s Food Cake Mix
Serving Size 1 slice
Sweets can be a downfall for many diets, but most people don’t think of them as too salty. One slice of cake can be 20% of your daily intake.
% Daily Value of 1500 mg
Sodium 299 mg 20%
Vegetable Juice
Serving Size 8 ounces
Just one serving of vegetable juice has 44% of your daily intake. Choose a low-sodium version instead for a third less sodium.
% Daily Value of 1500 mg
Sodium 653 mg 44%
Ketchup
Serving Size 1 tablespoon
A favorite condiment on everything from burgers to eggs, 1 tablespoon of ketchup is nearly 5% of your daily intake. Two tablespoons have more sodium than 1 ounce of potato chips.
% Daily Value of 1500 mg
Sodium 80 mg 5%
Consider these healthy food alternatives
Changing the way you eat can be a challenge, even for the most motivated dieter. To make it easier to help you get started, we’ve compiled a list of things to consider when planning your daily meals, and some foods to avoid. Talk to your doctor before starting any new diet.
Discover some healthy alternatives »
DASH Diet
You can also try the DASH (Dietary Approaches to Stop Hypertension) diet, which has been proven to help people lower their high blood pressure. Talk to your doctor before starting any diet or exercise routine.
Kick-start your healthy diet
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