Nutrition label
It’s official. More than 1 billion people globally are living with high blood pressure. This news came as a result from a recent study published in The Lancet finding that the number of people with this condition has almost doubled over the past 40 years.
“This study is very eye-opening not only in terms of the vast number of people with high blood pressure but who it is affecting the most,” stated Dr. David Samadi, chairman of urology and chief of robotic surgery at Lenox Hill Hospital in New York City. “It points out that people living in high income countries had a sharp decline while others living in low-and middle-income countries had a much higher number of people developing it. But overall, it means there is a lot of work to do in regards to reducing the number.”
High blood pressure or hypertension is a leading risk factor for cardiovascular disease. It is defined as having a systolic (the top number) blood pressure above 140 and a diastolic (the bottom number) blood pressure above 90 – read as 140/90. Systolic pressure is the force with which the heart takes a beat or pumps blood through the blood vessels while diastolic pressure measures the pressure in the blood vessels when the heart rests between beats.
One way to combat high blood pressure is through dietary choices by reducing sodium intake. Eating salt or salty foods raises the amount of sodium in the bloodstream which reduces the ability of the kidneys to remove water. This results in a higher blood pressure due to the extra fluid and extra strain on the delicate blood vessels leading to the kidneys.
“Less is always best when it comes to sodium intake in our diet,” advised Dr. Samadi. “The average American consumes about 3,400 milligrams of sodium a day when we really should be keeping the amount between 1,500 to 2,300 milligrams of day. Most of us are getting much more than we did and over time this can result in development of high blood pressure, water retention, and damage to the kidneys.”
Ideally no more than one teaspoon a day of salt or sodium is the goal but of course, that is very hard to determine when salt is used liberally within our food supply. Sodium is frequently used not only for flavor but as a preservative. Sodium acts as a preservative by drawing water out of a food which reduces the chance of bacterial contamination which increases the shelf life of the food.
To help you reduce your sodium intake to a more reasonable amount, here are some tips to try today that can make a huge difference:
• Use fresh meat rather than packaged meats. Fresh cuts of beef, chicken, or fish will contain natural sodium but the content is much less than hidden extra sodium added during processing to meat products such as bacon, ham, sausage, pastrami, and lunch meats.
• Fresh or frozen fruits and vegetables will have significantly less sodium than canned versions. If you do buy canned produce, choose low sodium or rinse the food in a colander under cold running water to reduce sodium content.
• When buying frozen vegetables buy just the plain single vegetable without added seasoning or sauces.
• Label reading is a must to become familiar with the sodium content of foods. The sodium content is required on all nutrition facts labels. Choose foods containing no more than 200 milligrams of sodium per serving.
• Compare brands of the same food choosing the one with the lowest sodium content.
• Select spices or seasonings that do not list sodium on their labels. As an example, choose garlic powder over garlic salt.
• Some foods with a high sodium content may not taste salty such as cottage cheese. Always read the nutrition facts label to be certain of how much sodium it contains.
• Dining out can be a challenge when trying to avoid excess sodium. If the restaurant has a website, check the sodium content of various items offered and choose the lower sodium dishes. You can also always ask for a dish to be served without salt.
• Use herbs, spices, lemon juice, vinegar, or salt-free herb blends instead of salt in cooking.
• Use half the seasoning packet provided in boxed mixes.
• Cheese can be high in sodium. Compare different types of cheese. Processed cheese like American cheese tends to be higher in sodium than natural or aged cheeses.
• Cook noodles, rice, pasta, and hot cereals without adding salt.
• Look for labels with the following terms:
• Sodium-free or salt-free
• Very low sodium
• Low sodium
• Reduced sodium or less sodium
• No added salt or unsalted
• Stay away from foods with ingredients or words like:
• Brine or broth
• Cured, corned, pickled, or smoked
• Marinated or au jus
• Soy sauce, miso, or teriyaki
• Baking powder or baking soda
“The best way to keep blood pressure within a normal range is to pay attention to your food choices by reducing sodium,” said Dr. Samadi. “Once your taste buds get used to eating foods with less salt or sodium, eating foods that are salty will taste extremely so.”
