87 Views

Tips On How To Keep A Watchful Eye On Salt Intake

Here’s how to keep a watchful eye on salt intake.

hypertension-hold-the-salt-gallery-salt-shaker-320.jpg
The more salt you eat, the greater the potential rise in your blood pressure — so people with hypertension should consume no more than 1,500 mg of sodium a day. One surefire way to reduce your intake: Take the saltshaker off the table, and try not to add salt to foods you prepare at home. If you miss the flavor, experiment with some of the salt substitutes on the market. When you do use salt, use a coarser salt with less sodium per teaspoon, like kosher salt and certain coarse-grain sea salts.

hypertension-hold-the-salt-gallery-woman-reading-food-label-320.jpg
When you’re comparing nutrition labels on products at the grocery store, make sure you check the sodium content too. All nutrition stats are listed per serving, so if you eat more than one serving, you’ll need to make sure you calculate total sodium accordingly. As a general rule, look for entrées with no more than 600 mg sodium and snack foods with no more than 300 mg — and of course, the lower the better. Go out of your way to buy brands that offer low-sodium varieties, especially when it comes to canned goods.

 

hypertension-hold-the-salt-gallery-soy-sauce-320.jpg
This list includes deli and processed meats (like bacon, sausage, and hot dogs), canned soup and broth, canned vegetables and beans, pickles, frozen entrées, and saltycondiments like soy sauce, ketchup, and bottled salad dressing. When you do use these foods, eat them sparingly or look for “reduced sodium” varieties. If you’re lucky enough to find “no salt added” versions of canned beans, tomatoes, and other products on this list at your supermarket, you’re totally in the clear.

 

hypertension-hold-the-salt-gallery-man-in-produce-section-320.jpg
Fresh fruits and vegetables, whole grains,and most other unprocessed foods are naturally low in sodium. Plus, many of these foods are rich in potassium, a mineral that helps counterbalance sodium’s elevating effect on blood pressure. (These foods are also chock-full of nutrients and low in calories — so eating more of them is an all around win). When whole foods are the foundation of your diet, you’re in charge of the specific seasonings that are added during the cooking process. Be stingy with the salt.

hypertension-hold-the-salt-gallery-woman-cooking-320.jpg
Restaurants (fine dining, chain, and fast food) are notorious for pouring on the salt. A single restaurant entrée can easily dish out more than 4,000 mg sodium (that’s almost triple what someone with hypertension should have!). Dining at home more often will make a significant dent in your sodium intake, and, in all likelihood, cut back on your calories, refined carb and saturated fat too. Make dining out a special treat; your blood pressure, waistline — and wallet — will thank you.

 

hypertension-hold-the-salt-gallery-greek-nonfat-yogurt-with-berries-320.jpg
Snack on naturally low-sodium foods like crunchy apples and carrots, as well as creamy picks like bananas and yogurt. Try my Apple & PB ‘Wiches and Vanilla Pumpkin Pudding for great (lower-salt) taste.

 

When buying store-bought snacks, check nutrition labels and stick with items containing no more than 300 milligrams of sodium per serving — and try your very best to eat just one serving, or the sodium will quickly add up.

Get the best viral stories straight into your inbox!

Don't worry, we don't spam

Leave a Comment

Your email address will not be published.

Latest Posts

IEN Is One, Here’s All You Need To Know About The Much Anticipated Anniversary
Business
45 views
Business
45 views

IEN Is One, Here’s All You Need To Know About The Much Anticipated Anniversary

MT - November 22, 2017

  Have you heard – About Ibadan Entrepreneurs Network?. Have you seen – The progressive face-lift of business operations induced by Ibadan Entrepreneurs Network?. Have you tasted – of…

What Alex Ekwueme Did For Nigeria’s Democracy – Jerry Gana
Politics
63 views
Politics
63 views

What Alex Ekwueme Did For Nigeria’s Democracy – Jerry Gana

PH - November 22, 2017

Former Minister of Information, Jerry Gana, has said that Ex-Vice President Alex Ekwueme, paid an invaluable price for the restoration and deepening of democracy in Nigeria. Ekwueme…

How Buhari Resisted Urge To Rig Anambra Election – Lai Mohammed
Politics
63 views
Politics
63 views

How Buhari Resisted Urge To Rig Anambra Election – Lai Mohammed

PH - November 22, 2017

The Minister of Information and Culture, Lai Mohammed says President Muhammadu Buhari resisted urge to rig the just concluded governorship election in Anambra State in favour of…

30 Nigerian Children Die Every One Hour – Report
Food and Health
86 views
Food and Health
86 views

30 Nigerian Children Die Every One Hour – Report

PH - November 22, 2017

No fewer than 30 children die every hour in Nigeria, Cordinator of the National Malaria Elimination Programme in the Federal Ministry of Health has revealed. Cordinator of…

Yakubu Aiyegbeni Retires From Football On His 35th Birthday
Best of Nigeria
68 views
Best of Nigeria
68 views

Yakubu Aiyegbeni Retires From Football On His 35th Birthday

PH - November 22, 2017

Nigerian striker, Yakubu Aiyegbeni has pull the plug on his illustrious career after playing the beautiful game of football across the world. Former Portsmouth and Everton forward…

3 Nigerians Make Africa Prize for Engineering Innovation Shortlist
Best of Nigeria
62 views
Best of Nigeria
62 views

3 Nigerians Make Africa Prize for Engineering Innovation Shortlist

PH - November 22, 2017

Three Nigerians have been chosen by the UK Royal Academy for the Africa Prize for Engineering Innovation shortlist of 16. Among last year’s winners was Nigerian Godwin Benson, the founder of Tuteria, an online platform…

See How MasterKraft Photo-shopped Himself in Ebuka’s Famous Agbada
Entertainment
78 views
Entertainment
78 views

See How MasterKraft Photo-shopped Himself in Ebuka’s Famous Agbada

PH - November 22, 2017

Music producer Masterkraft faced criticism on Sunday after he shared a photo of himself rocking the aso-ebi for Banky W and Adesua Etomi’s traditional wedding in Lagos. He…

Hushpuppi Calls Dino Melaye his favourite Senator as They slam Those Investigating their Wealth
Entertainment
65 views
Entertainment
65 views

Hushpuppi Calls Dino Melaye his favourite Senator as They slam Those Investigating their Wealth

PH - November 22, 2017

Instagram big boy, Hushpuppi, has backed Senator Dino Melaye who went on an Instagram rant, slamming those who are investigating his source of wealth. According to Dino Melaye ‘Someone…

Meet Mr P’s New Manager
Entertainment
90 views
Entertainment
90 views

Meet Mr P’s New Manager

PH - November 22, 2017

Following the split of the P-square, the Okoye brother have launched solo careers and have since been releasing their music separately. Peter Okoye, who now goes by the…

How Popular Abuja Prophet, Joshua Iginla Predicted President Mugabe’s Resignation (Video)
Politics
85 views
Politics
85 views

How Popular Abuja Prophet, Joshua Iginla Predicted President Mugabe’s Resignation (Video)

MT - November 22, 2017

Known for his accurate predictions about national and global events without fear, popular Nigerian preacher, Prophet Joshua Iginla, who is the Senior Pastor of Champions Royal Assembly…

This Is What The Controversial Lady In The Midst Of Regina Daniel’s Nood Releasing Allegation Has To Say
Entertainment
95 views
Entertainment
95 views

This Is What The Controversial Lady In The Midst Of Regina Daniel’s Nood Releasing Allegation Has To Say

MT - November 22, 2017

So earlier today, we shared a report of Regina Daniels, accused of threatening to release her friend’s Noods for refusing to sleep with a movie producer, Richy…

“I Knew He Will Get Into Trouble” – Gospel Singer, Frank Edwards Shades Burna Boy
Entertainment
70 views
Entertainment
70 views

“I Knew He Will Get Into Trouble” – Gospel Singer, Frank Edwards Shades Burna Boy

MT - November 22, 2017

The story implicating Burna Boy in the robbery attack on Mr 2Kay has become a major topic of discussion and it appears that gospel singer, Frank Edwards…

Watch Rita Dominic Boogie Down To Kiss Daniel’s Hit Song ‘Yeba’
Entertainment
84 views
Entertainment
84 views

Watch Rita Dominic Boogie Down To Kiss Daniel’s Hit Song ‘Yeba’

MT - November 22, 2017

Actress Rita Dominic seen digging it to Kiss Daniel’s hit song, Yeba at the after party of a movie premiere over the weekend.   She wrote: Ehhyyy…

This Is What Tiwa Savage Has To Say Over Pregnancy Rumours
Entertainment
80 views
Entertainment
80 views

This Is What Tiwa Savage Has To Say Over Pregnancy Rumours

MT - November 22, 2017

Yesterday, it was alleged that Nigeria’s leading female pop star and Marvin First Lady, Tiwa Savage was pregnant and expecting her second child.   Recall that Last…

Mercy Johnson Fiercely Comes At Fan Who Said Her Marriage Will End Up Like Tonto Dikeh’s
Entertainment
84 views
Entertainment
84 views

Mercy Johnson Fiercely Comes At Fan Who Said Her Marriage Will End Up Like Tonto Dikeh’s

MT - November 22, 2017

Mercy Johnson, took to Instagram to reveal she and her husband Prince Okojie, are on a 3 days getaway singing to him as they cuddled. The Nollywood…

Legendary Female Drummer, Ara To Build N600m Drum Academy
Entertainment
64 views
Entertainment
64 views

Legendary Female Drummer, Ara To Build N600m Drum Academy

MT - November 22, 2017

Cultural musician and player of talking drum, popularly known as Gangan, Aralola Olumuyiwa, has expressed her readiness to build a drum academy meant to groom talented youths…

Meet Starboy Boss, Wizkid And His 3 Cute Sons In Photos
Entertainment
74 views
Entertainment
74 views

Meet Starboy Boss, Wizkid And His 3 Cute Sons In Photos

MT - November 22, 2017

Ayo Balogun popularly know as Wizkid has made a name for himself in the entertainment industry. Going by his recent activities, the Starboy is also making his…

READ: Lagos State Police Command Release Official Statement Denying Claims That Burna Boy Has Honoured Their Invitation
Entertainment
97 views
Entertainment
97 views

READ: Lagos State Police Command Release Official Statement Denying Claims That Burna Boy Has Honoured Their Invitation

MT - November 22, 2017

Read the press statement below The Lagos state Police Command would like to inform members of the public that Damini Ogulu a.k.a ‘Burna Boy’ is YET to…

Loading...