1 / 48

Blood Pressure

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 home. What ’ s the Difference Between Salt and Sodium?. Sodium is present in all foods. Table salt is sodium chloride .

matia
Download Presentation

Blood Pressure

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Blood Pressure Cut the Salt

  2. 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

  3. 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-)

  4. What About… • What about kosher salt and sea salt? • Both ARE salt, and should be counted as part of your daily intake.

  5. What About… • What about salt substitutes? • ALWAYS check with your doctor first!

  6. 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

  7. Why Worry About Sodium Intake? • On average, the higher your salt intake is, the higher your blood pressure will be.

  8. 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

  9. Where’s the Salt?

  10. What Is “Processed”? • Lunch meat • Bacon • Hot dogs • Sausage • Canned goods • Boxed items • Frozen foods

  11. 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

  12. Read the Label • Other terms to look for on food packaging: • Sodium-Free • Very Low Sodium • Low Sodium • Salt-Free

  13. Read the Label • These terms can be tricky… • Reduced or Less Sodium • Light in Sodium • Low Sodium Meal • Unsalted or No Salt Added

  14. Compare Oat Products Sodium is much higher in many processed oat cereals. 210 mg 270 mg 0 mg Cheerios Old fashioned rolled oats Instant oatmeal

  15. Compare Turkey Products Sodium is much higher in processed turkey products with only half the serving size. 430 mg 450 mg 4 oz 460 mg 430 mg 410 mg 360 mg 2 oz 75 mg

  16. Compare Tomato Products Sodium is much higher in processed tomato products. ½ cup 1 cup 66 mg 360 mg

  17. Cut the Salt When You Eat Out • Let’s take a look at what foods you should choose when you eat away from home!

  18. 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

  19. Best Bets to Order • Steamed vegetables • Steamed rice • Baked or poached fish or chicken

  20. 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

  21. Avoid These Sodium Bombs • Sauces, gravies, and dressings • Imitation seafood • Instant mashed potatoes • Bread, cereal • Boxed rice/pasta mixes

  22. Know Before You Go Baked potato withsour cream and chives 260

  23. 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

  24. 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.

  25. Low in fat doesn’t mean low in sodium! (mg) 1260 830 900 1000 1210 1290 1200 500

  26. The fat is low but the sodium is high for the calories provided. 350 1600

  27. 1120 Even without sauce, this is a half day supply of sodium for just 330 calories.

  28. Chicken and salads are high in sodium. 890 890 830 1010

  29. Chicken, salads, and veggie burgers are high in sodium here. 1020 1180 1280 1100

  30. How many slices do you usually eat? For one slice 520 730 580 580 420 630 730 1010 820 830 580 870

  31. 1530 1350 2460 Individual pizzas are high in sodium.

  32. The sodium TOTALS are very high for these salads 1850 1015 1735 1565

  33. Panera Bread • Salads • Greek Salad - Half Portion - 845 mg • Asian Sesame Chicken - Half Portion - 405 mg • Classic Salad - Half Portion - 140 mg • Sandwiches • Frontega Chicken Panini - Half - 955 mg • Smoked Turkey on Country - Half - 825 mg • Mediterranean Veggie - Half - 700 mg • Soups • All Natural Low Fat Chicken Noodle - 13.5 oz - 1,380 mg • Low-fat Garden Vegetable with Pesto - 14.75 oz - 930 mg

  34. Stay Home To Cut the Salt! • Eating at home is the way to go. • It enables the DASH diet and makes cutting sodium a snap!

  35. Substitute Fresh for Processed • Skip processed or canned deli meat, sausage, and ham (600 mg). • Stick to fresh meat, poultry, and fish instead(62 mg).

  36. Add Flavor, Not Salt • Use herbs, spices and other no-salt-added seasonings. • Cook without adding salt.

  37. Substitute Fresh for Processed • Instant mashed potatoes (600 mg) • Frozen potatoes (440 mg) • Fresh potato (3 mg)

  38. Substitute Fresh for Processed • Packaged cereals (200+ mg) • Cooked oatmeal, rice, pasta (1 mg)

  39. Substitute Fresh for Processed • Pickles, 1 oz (330 mg) • Fresh vegetables (19 mg)

  40. Beware of Cheese • Use cheese sparingly! • Most cheeses have about 176 mg of sodium per ounce.

  41. Compare These Cans of Tomatoes • Regular diced tomatoes (389 mg) • Diced tomatoes without added salt (50 mg)

  42. Compare Pasta Sauce • Regular (580 mg) • Without added salt (25 mg)

  43. Convenience = High Sodium!

  44. What Do You Eat In a Day? • See how food choices can dramatically affect sodium intake. • Compare… • Two approaches • Same calories • Different sodium outcomes ?

  45. Low-Sodium Day 536 1832 calories, 536 mg sodium, 34 g fiber.

  46. High-Sodium Day 3246 1880 calories, 3276 mg sodium, 16 g fiber.

  47. A Little Planning…. • Sodium management all comes down to planning ahead and making smart choices. • You too can cut the sodium in your diet, and your blood pressure will thank you!

  48. “Always have a plan, and believe in it. Nothing happens by accident.” --Chuck Knox (former pro football coach)

More Related