Blood Pressure

Cut the Salt

Today’s Agenda

• Salt, sodium, and high blood pressure

• Cut the salt when you eat out

• Cut the salt when you shop and cook at home

What’s the Difference Between Salt and Sodium?

• Sodium is present in all foods.

• Table salt is sodium chloride.

• 1,000 mg of salt contains: – 400 mg sodium (Na+)– 600 mg chloride (Cl-)

What About…

• What about kosher salt and sea salt?

• Both ARE salt, and should be counted as part of your daily intake.

What About…

• What about salt substitutes?

• ALWAYS check with your doctor first!

How Much Sodium?

• Some people should get no more than 2,300 mg/day.

• Others should get no more than 1,500 mg/day.– 51 and older– African American– Hypertension– Diabetes– Kidney Disease

Why Worry About Sodium Intake?

• On average, the higher your salt intake is, the higher your blood pressure will be.

Never Use the Salt Shaker?

• Most of the salt you eat comes from processed foods and restaurants.– Soup– Condiments– Grain foods like bread,

crackers, and cereal– Canned foods– Frozen foods– Boxed meal mixes– Deli meat/cheese

Where’s the Salt?

What Is “Processed”?

• Lunch meat

• Bacon

• Hot dogs

• Sausage

• Canned goods

• Boxed items

• Frozen foods

Read the Label

• If a food contains 5% or less of the daily value for sodium, then it is low in sodium.

• This food has 660 mg sodium and 250 calories per serving – that is too much!

250 calories

660 mg

Read the Label

• Other terms to look for on food packaging:– Sodium-Free– Very Low Sodium– Low Sodium– Salt-Free

Read the Label

• These terms can be tricky…– Reduced or Less Sodium– Light in Sodium– Low Sodium Meal– Unsalted or No Salt Added

Compare Oat Products

0 mg 270 mg

Old fashioned rolled oats Instant oatmeal

210 mg

Sodium is much

higher in many

processed oat cereals.

Cheerios

Compare Turkey Products

75 mg

Sodium is much higher in processed turkey products with only half the serving size.

4 oz

2 oz

430 mg

450 mg

460 mg

430 mg

410 mg

360 mg

Compare Tomato Products

66 mg

Sodium is much higher in processed tomato products.

360 mg

½ cup1 cup

Cut the Salt When You Eat Out

• Let’s take a look at what foods you should choose when you eat away from home!

Best Bets to Order

• Salad with oil and vinegar – (exclude cheese, meat,

olives, and croutons)

• Baked potato with veggies.

• Pasta with fresh tomatoes and garlic

Best Bets to Order

• Steamed vegetables

• Steamed rice

• Baked or poached fish or chicken

Avoid These Sodium Bombs

• Cheese• Processed meats – ham, sausage, hot dogs,

bacon, deli meat• Fried foods• Canned foods: soups,

gravies, meals, meat/fish, etc.• Many Asian foods,

soy sauce, sushi• Frozen foods

Avoid These Sodium Bombs

• Sauces, gravies, and dressings

• Imitation seafood

• Instant mashed potatoes

• Bread, cereal

• Boxed rice/pasta mixes

Know Before You Go

Baked potato withsour cream and chives

260

Look What Happens If You Don’t Know Before You Go!

• This chicken wrap contains 860 mg of sodium in just 320 calories

Homestyle Chicken Go Wrap

It Is A Challenge to Eat Out And Keep Sodium Low

• Let’s take a look at the sodium content of foods that sound healthful.

Low in fat doesn’t

mean low in sodium!

(mg)

1260

830

900

1000

1210

1290

1200

500

The fat is low but the sodium is high for the calories provided.

350 1600

Even without sauce, this is a half day supply of sodium for just 330 calories.

1120

Chicken and salads are high in sodium.

890

890

830

1010

Chicken, salads, and veggie burgers are high in sodium here.

1020

1180

1280

1100

For one slice

How many slices do you usually eat?

730

1010

820

830

580

870

520

730

580

580

420

630

Individual pizzas are high in sodium.

1530

1350

2460

The sodium TOTALS are very high for these salads

1850

1015

1565

1735

Panera Bread

• Salads– Greek Salad - Half Portion - 845 mg– Asian Sesame Chicken - Half Portion - 405 mg– Classic Salad - Half Portion - 140 mg

• Sandwiches– Frontega Chicken Panini - Half - 955 mg– Smoked Turkey on Country - Half - 825 mg– Mediterranean Veggie - Half - 700 mg

• Soups– All Natural Low Fat Chicken Noodle - 13.5 oz - 1,380 mg– Low-fat Garden Vegetable with Pesto - 14.75 oz - 930 mg

Stay Home To Cut the Salt!

• Eating at home is the way to go.

• It enables the DASH diet and makes cutting sodium a snap!

Substitute Fresh for Processed

• Skip processed or canned deli meat, sausage, and ham (600 mg).

• Stick to fresh meat, poultry, and fish instead(62 mg).

Add Flavor, Not Salt

• Use herbs, spices and other no-salt-added seasonings.

• Cook without adding salt.

Substitute Fresh for Processed

• Instant mashed potatoes (600 mg)

• Frozen potatoes (440 mg)

• Fresh potato (3 mg)

Substitute Fresh for Processed

• Packaged cereals (200+ mg)

• Cooked oatmeal, rice, pasta (1 mg)

Substitute Fresh for Processed

• Pickles, 1 oz (330 mg)

• Fresh vegetables (19 mg)

Beware of Cheese

• Use cheese sparingly!

• Most cheeses have about 176 mg of sodium per ounce.

Compare These Cans of Tomatoes

• Regular diced tomatoes (389 mg)

• Diced tomatoes without added salt (50 mg)

Compare Pasta Sauce

• Regular (580 mg)

• Without added salt (25 mg)

Convenience = High Sodium!

What Do You Eat In a Day?

• See how food choices can dramatically affect sodium intake.

• Compare…– Two approaches– Same calories– Different sodium outcomes

?

Low-Sodium Day

1832 calories, 536 mg sodium, 34 g fiber.536

High-Sodium Day

1880 calories, 3276 mg sodium, 16 g fiber.3246

A Little Planning….

• Sodium management all comes down to planning ahead and making smart choices.

• You too can cut the sodium in your diet, and your blood pressure will thank you!

“Always have a plan, and believe in it. Nothing happens by accident.”--Chuck Knox (former pro football coach)