High blood pressure affects many people, and is seen more in older adults. Choosing to eat more fresh fruits and vegetables daily, whole grains and lean protein sources can all help to reduce high blood pressure, but the biggest impact comes from reducing salt (sodium) in your diet. The Dietary Guidelines for Americans recommends no more than 2,300mg sodium per day for healthy people, which is equal to about 1 teaspoon. The American Heart Association recommends limiting sodium to less than 1,500mg, especially for those with high blood pressure, diabetes, or kidney disease.
The average American consumes up to 3,300mg of sodium per day. The majority of our sodium intake comes from processed foods, rather than what we add in the kitchen or at the table with the salt shaker. Preparing your meals at home gives you control of what goes onto your plate. We can also make smarter decisions at the grocery store by reading labels and picking low sodium options when possible. What counts as a low sodium product? Look for foods with less than 140mg of sodium per serving.
Seniors and adults with disabilities are invited to join us for lunch at a Project Open Hand community dining room, where we strive to keep our sodium content to a minimum. Our kitchen is committed to cooking with herbs and spices to provide flavorful meals without overdoing the salt.
Worried about missing out on flavor without the salt shaker? Instead of choosing salty items or adding salt to your food at home, try spicing it up with other flavors such as fresh herbs, dried spices, garlic, onion, ginger, vinegar, or citrus like lemons and limes.