Presentation on theme: "Blood Pressure Cut the Salt. Today’s Agenda Salt, sodium, and high blood pressure Cut the salt when you eat out Cut the salt when you shop and cook at."— Presentation transcript:
Today’s Agenda Salt, sodium, and high blood pressure Cut the salt when you eat out Cut the salt when you shop and cook at home
What’s the Difference Between Salt and Sodium? Sodium is present in all foods. Table salt is sodium chloride. 1,000 mg of salt contains: –400 mg sodium (Na+) –600 mg chloride (Cl-)
What About… What about kosher salt and sea salt? Both ARE salt, and should be counted as part of your daily intake.
What About… What about salt substitutes? ALWAYS check with your doctor first!
How Much Sodium? Some people should get no more than 2,300 mg/day. Others should get no more than 1,500 mg/day. –51 and older –African American –Hypertension –Diabetes –Kidney Disease
Why Worry About Sodium Intake? On average, the higher your salt intake is, the higher your blood pressure will be.
Never Use the Salt Shaker? Most of the salt you eat comes from processed foods and restaurants. –Soup –Condiments –Grain foods like bread, crackers, and cereal –Canned foods –Frozen foods –Boxed meal mixes –Deli meat/cheese
What Is “Processed”? Lunch meat Bacon Hot dogs Sausage Canned goods Boxed items Frozen foods
Read the Label If a food contains 5% or less of the daily value for sodium, then it is low in sodium. This food has 660 mg sodium and 250 calories per serving – that is too much! 250 calories 660 mg
Read the Label Other terms to look for on food packaging: –Sodium-Free –Very Low Sodium –Low Sodium –Salt-Free
Read the Label These terms can be tricky… –Reduced or Less Sodium –Light in Sodium –Low Sodium Meal –Unsalted or No Salt Added
Compare Oat Products 0 mg 270 mg Old fashioned rolled oats Instant oatmeal 210 mg Sodium is much higher in many processed oat cereals. Cheerios
Compare Turkey Products 75 mg Sodium is much higher in processed turkey products with only half the serving size. 4 oz 2 oz 430 mg 450 mg 460 mg 430 mg 410 mg 360 mg
Compare Tomato Products 66 mg Sodium is much higher in processed tomato products. 360 mg ½ cup 1 cup
Cut the Salt When You Eat Out Let’s take a look at what foods you should choose when you eat away from home!
Best Bets to Order Salad with oil and vinegar –(exclude cheese, meat, olives, and croutons) Baked potato with veggies. Pasta with fresh tomatoes and garlic
Best Bets to Order Steamed vegetables Steamed rice Baked or poached fish or chicken
Avoid These Sodium Bombs Cheese Processed meats – ham, sausage, hot dogs, bacon, deli meat Fried foods Canned foods: soups, gravies, meals, meat/fish, etc. Many Asian foods, soy sauce, sushi Frozen foods
Avoid These Sodium Bombs Sauces, gravies, and dressings Imitation seafood Instant mashed potatoes Bread, cereal Boxed rice/pasta mixes
Know Before You Go Baked potato with sour cream and chives 260
Look What Happens If You Don’t Know Before You Go! This chicken wrap contains 860 mg of sodium in just 320 calories Homestyle Chicken Go Wrap
It Is A Challenge to Eat Out And Keep Sodium Low Let’s take a look at the sodium content of foods that sound healthful.
Low in fat doesn’t mean low in sodium! (mg) 1260 830 900 1000 1210 1290 1200 500
The fat is low but the sodium is high for the calories provided. 3501600
Even without sauce, this is a half day supply of sodium for just 330 calories. 1120
Chicken and salads are high in sodium. 890 830 1010
Chicken, salads, and veggie burgers are high in sodium here. 1020 1180 1280 1100
For one slice How many slices do you usually eat? 730 1010 820 830 580 870 520 730 580 420 630
Individual pizzas are high in sodium. 1530 1350 2460
The sodium TOTALS are very high for these salads 1850 1015 1565 1735