02/07/2020
“You know what kills more people than gang violence, police brutality and guns, Regular ol’ TABLE SALT!” - Dave Chappelle
The simple answer is that salt is associated with higher blood pressure. About 50 to 70 million people in the U.S. have hypertension, and all of them would benefit from a low-salt diet.
Excess sodium increases blood pressure because it holds excess fluid in the body, and that creates an added burden on the heart. Too much sodium will increase your risk of stroke, heart failure, osteoporosis, stomach cancer and kidney disease. And, 1 in 3 Americans will develop high blood pressure in their lifetime.
Limiting your sodium is tough because about 75 percent of sodium in Americans' diets comes from processed or prepared foods, not salt that we add at the table.
🔴High-Sodium Foods🔴
Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies, Frozen breaded meats and dinners, such as burritos and pizza
Canned entrees, such as ravioli, spam and chili
Salted nuts
Beans canned with salt added
Regular canned vegetables and vegetable juices
Olives, pickles, sauerkraut and other pickled vegetables
Vegetables made with ham, bacon or salted pork
Packaged mixes, such as scalloped or au gratin potatoes, frozen hash browns and Tater Tots
Commercially prepared pasta and tomato sauces and salsa
🟢Low-Sodium Alternatives🟢
Any fresh or frozen beef, lamb, pork, poultry and fish
Eggs and egg substitutes
Low-sodium peanut butter
Dry peas and beans (not canned)
Low-sodium canned fish
Drained, water or oil packed canned fish or poultry Breads, bagels and rolls without salted tops
Muffins and most ready-to-eat cereals
All rice and pasta, but do not to add salt when cooking
Low-sodium corn and flour tortillas and noodles
Low-sodium crackers and breadsticks
Unsalted popcorn, chips and pretzels
Fresh and frozen vegetables without sauces
Low-sodium canned vegetables, sauces and juices
Fresh potatoes, frozen French fries and instant mashed potatoes
Low-salt tomato or V-8 juice.
Most fresh, frozen and canned fruit
Dried fruits