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The DASH Diet and Sodium Intake
Remember, following the DASH diet is only a part of your plan to reduce your
hypertension risk. Another important aspect of this plan is the reduction of
your daily sodium intake.
Most of the sodium we ingest comes from eating processed foods, as sodium is
added to many foods during processing. Thus, by cutting down on processed foods,
we can greatly lower our sodium intake and thus limit our daily sodium consumption.
To reduce your sodium, follow these guidelines:
- Choose products with reduced salt and/or reduced sodium
- Choose vegetables that are fresh, frozen or canned (with no salt added)
- Choose low-sodium cereals
- Limit the use of condiments
- Cook grain products (eg. Pasta, rice) without salt
- Cut down on frozen dinners, canned or packaged foods
- Rinse canned foods (eg. Tuna) to wash away some of the sodium
- When eating out, ask your server if your meal can be prepared without salt
or MSG; most restaurants are willing to accommodate dietary concerns upon
request
Avoid foods that are:
- Pickled
- Cured
- Packed in brine
- Broth
(these preparations all lead to high sodium content)
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