controlling HBP

Reduce Your Intake of Sodium (Salt) Eating too much salt or sodium-rich foods leads to a greater uptake of fluid and causes a greater volume of blood to enter the confines of the circulatory system. It also places extra strain on the arterioles (blood vessels that dilate/constrict to regulate blood pressure and blood flow). Both these effects lead to higher blood pressure. The RDA for sodium for most people is 2,400 mg. How To Reduce Sodium Intake As a general rule, eat less pre-cooked or processed food, and more fresh food. Sodium is found naturally in fresh foods like meats, nuts, grains, fruits, vegetables, and dairy products, but in much lower quantities than in processed foods (eg. packet, bottled or canned food).

High Sodium Foods These foods typically have a high sodium content. In order not to exceed the RDA, either avoid them altogether, or choose low-sodium varieties. Sauces: Soy sauce, steak sauce, salad dressing, baking powder, baking soda, barbecue sauce, catsup, garlic salt, mustard, onion salt, seasoned salts like lemon pepper, bouillon cubes, meat tenderizer, and monosodium glutamate (MSG). Meats: Hogmaws, ribs, and chitterlings, smoked or cured meats (containing sodium-nitrite) such as bacon, bologna, hot dogs, ham, corned beef, luncheon meats, and sausage. Soup: Regular canned soups, instant soups. Salted Snacks: Tortilla chips, corn chips, peanuts, pretzels, pork rinds. Pickled Food: Herring, pickles, relish, olives, or sauerkraut. Dairy: Most cheese spreads and cheeses. Cereals: Regular ready to eat cold cereals, instant hot cereals. Ready-to-Eat: Quick cook rice, instant noodles, boxed mixes like rice, scalloped potatoes, macaroni and cheese, and some frozen dinners, pot pies and pizza. Fats: Butter, fatback, and salt pork. Drinks: saccharin-flavored soda, club soda. Check Food Labels Choose foods labeled low-sodium, very low sodium, or salt-free. (Note: If you have been prescribed hypertension medication like diuretics for high blood pressure, ask your's doctor advice before using salt substitutes.) Check food labels for words that indicate a high sodium content, including: monosodium glutamate (MSG), sodium benzoate, sodium hydroxide, sodium nitrite, sodium proprionate, disodium phosphate, and sodium sulfate. Lower Sodium Eating Habits - Do not add salt when cooking or preparing meals. Cook with more herbs and spices. - Do not have salt on the table while eating. - If you eat cured/smoked meats, switch to fresh cold meats. - If you eat ready-to-serve breakfast cereal, choose low-sodium varieties. - If you eat tuna, salmon, sardines, or mackerel canned in water, rinse before eating. - If you eat soup, switch to low-sodium or fresh varieties. - If you cook with whole milk or fat, switch to 1 percent or skimmed buttermilk. - If you cook with salt, switch to chili, ginger and lemon juice for flavoring.