The study tracked 35 healthy postmenopausal women with systolic blood pressure (the higher number in a reading) from 130 to 159. For three months, half the group walked briskly 30 to 40 minutes a day, at least four days a week, but ate their usual diet. The others limited their total salt intake to about a teaspoon (3,000 mg) per day, while maintaining their usual level of activity. The systolic blood pressure dropped for both groups

But changing eating habits to lower sodium intake can be easier said than done. The Mayo Clinic and NoSalt salt substitute offer some tips for stocking your kitchen and eating at home that can help establish healthier eating habits and lower your blood pressure.

 

 

• Make a list. Plan your meals weekly and include all the ingredients you'll need on your grocery list. Don't forget breakfast and some snacks. Be sure to read labels of prepared foods and stock up on fresh fruits and vegetables.

   

   

• Buy fresh. Generally, fresh foods are healthier than prepared foods because you can control what ingredients are added. Fresh foods generally also have better color, flavor and nutrients.

   

   

• Don't shop on an empty stomach. If you shop when you're hungry, you're more likely to buy foods you don't need, which may contain high amounts of fat and sodium.

   

   

• Look at labels. Take time to read labels and compare similar foods. Choose those that are most nutritious.

   

   

• Stock your kitchen wisely. Healthful foods aren't necessarily hard to find or expensive. Choices like low-fat or fat-free milk and cheeses, brown or white rice, bagels, pasta, legumes (black, red and navy beans, for example), skinless chicken and extra-lean cuts of beef all contribute to lower fat and sodium levels.

   

   

• Use healthful cooking techniques. Cook with less salt and little or no oil or other fat. To enhance flavors, use onions, herbs, spices, vinegars and salt substitutes like NoSalt salt alternative. Cutting the amount of meat in stews and casseroles and substituting lower fat dairy products, such as reduced fat cream cheese and sour cream, also help. Grill, broil, roast or stir-fry foods instead of frying.

   

The Dietary Approaches to Stop Hypertension eating plan is a proven method to lower blood pressure. This diet is a combination of reduced saturated fat and sodium that emphasizes fresh fruits and vegetables, low-fat dairy products and recommends limiting sodium intake to 3,000 milligrams (about one teaspoon) per day. That may seem like a lot, but because sodium is hidden in many foods (for example, one cup of skim milk contains 127 milligrams of sodium), salt intake can add up quickly.

Generally, it takes about six weeks for taste buds to get used to less salty foods, experts say. But once you get started and settle into the routine, you'll notice many benefits of an improved diet. And following a low-sodium diet doesn't mean you can't eat foods you love. It's a matter of reading labels and making good food choices.

For more information on lowering your sodium intake and the Dietary Approaches to Stop Hypertension diet, call NoSalt for an educational brochure at (800) 228-4722.