Study Shows Low-Sodium Diet Can Decrease Blood Pressure as Effectively
as Some Medications
by: ARA Content
A new study published in the Journal of the American College
of Cardiology says that women who limit their salt intake
can substantially lower their blood pressure.
In fact, the study, which looked at the health benefits of a
low-sodium diet for postmenopausal women, showed
that some women's blood pressure decreased by 16 points
This is as much as would be expected from some blood pressure-lowering
medications.
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
# five points among women who exercised, and 16 points among
the women who ate little salt.
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.
* Look at labels. Take time to read labels and compare similar
foods. Choose those that are most nutritious.
* 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.
* 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.
* 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.
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.
About The Author - Courtesy ARA Content, www.ARAcontent.com;
e-mail: info@ARAcontent.com
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