Cut the Sodium for the Health of it…

Have you checked your blood pressure recently?  Have you been told you have elevated blood pressure?  It seems as more people are diagnosed with the condition, it is not taken as seriously as it should be considering it is one of the “Silent Killers”.

It may not display symptoms but can be deadly.  Leaving high blood pressure untreated can increase your risk of stroke and it puts pressure on your heart, blood vessels, brain and kidneys.

High blood pressure can be very preventable with weight loss, stress management and a healthy diet including reducing sodium to no more then 1500 mg per day.

Here are some tips to assist in reducing the sodium from your diet:

  •  Avoid processed and fast foods


  • Read and understand food labels – there is sodium in almost everything so if you are buying anything with a food label, Canada’s Food Guide recommends looking for foods with no more than 5% or less DV (daily value) however, be aware the percentage used is based on an unhealthy sodium target of 2400 mg so 5% looks good until you realize it is 5% of 2400 not the recommended 1500 mg.  Be sure to pay close attention to the number of milligrams when it comes to sodium rather than the DV


  • Reduce or eliminate adding table salt to anything unless you are a clean eater with virtually no processed foods in your diet.  Sea salt is still sodium and should also be kept to a minimum


  • Increase your consumption of vegetables and fruit


  • When preparing meat add herbs or zero sodium spices and be aware of “seasoned” cuts of meat like some pork loin roasts.  Many are seasoned and you may not even realize it


  • Prepare rice, oatmeal or grains in their most original state and avoid “quick cook” items


  • If buying canned products, buy sodium free or low sodium and rinse beans or vegetables where possible.  Again, read the nutrition label as low sodium may still contain a lot more then you realize


Have you reduced your blood pressure naturally through weight loss or improved diet?  I would love to hear from you.


Posted on: November 30th, 2012 by Sandra O'Hagan 3 Comments

3 Responses

  1. Shannon says:

    Sandra, Thanks for the good information. Although I keep my sodium intake to a minimum, I don’t eat processed foods and watch everything I buy, I am one of those that High blood pressure is hereditary, and I have been on HB medication for almost 3 years now. This is a source of frustration for me, and although now moderated because of the meds, I would love not to have to rely on this.
    Thanks again!

    • Sandra O'Hagan says:

      I know you eat healthy and do not have an ounce of extra weight on you so even though it is hereditary, regular aerobic (heart pumping) exercise and weigh training can help in reducing blood pressure. 30 minutes a day even if done in 10 minute increments can produce results.

  2. Anne says:

    Sandra, good to know the recommended amount of daily sodium intake. It’s so constant in so much prepared food – great reminder.

Leave a Reply

You must be logged in to post a comment.