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Limit your salt

I thought to myself, “not another low sodium story!”. We know we should reduce salt. What I didn’t know was how much, especially for those who have high blood pressure.

7 out of 10 adult Americans should reduce their sodium intake to 1,500mg a day, according to a report by the Center of Disease Control (CDC). When the average amount of salt consumed day is 3,436mg a day, that may be hard to do.

Video: Assault by Salt

This fun video shows how to find the ‘hidden’ salt in common supermarket foods in a light hearted way. It refers to Canadians, however the same applies no matter where you live. (Steve – Australians are not exempt. :) )

The CDC guidelines

The CDC guidelines recommend a maximum daily sodium intake of 2,300 mg. However, they suggest only 1,500mg for adults with high blood pressure, those aged over 40 years old, and all African American adults. Thus, 7 out of 10 adults should be on a diet with only 1,500mg of salt each day.

The report showed concern that the current food labeling in the US follows the guideline of 2,400mg a day. This could mislead people, especially the 7 out of 10 who should be having only 1,500mg of sodium a day.

Reducing salt to 1,500mgs a day

1,500mg of sodium a day is about the same as two thirds of a teaspoon of salt. That’s not a lot! Here are my tips for reducing sodium in the diet:

  • take the salt shaker away from the table – avoid temptation :)
  • don’t add salt when cooking – add extra herbs and spices instead
  • avoid processed foods – stick to fresh whenever you can
  • don’t assume sweet foods don’t have sodium
  • read food labels and avoid those with high sodium
  • start a low salt diet and track your blood pressure with ‘Events’ in My Blood Pressure software

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About Kellie

Kellie is 37 years old and together with her brother Steve makes up the My Health Software team.

She helps on the websites and gathering news for the programs. Kellie worked in the medical industry prior to having her two children (8 and 6) and has a strong interest in self awareness and management of health conditions.


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