Metabolic Syndrome: Managing Salt

By Burgo, Kate

A key way to reduce the effects of metabolic syndrome is to lower high blood pressure. Reducing the amount of sodium and salt in your diet is a great start.

If you are like most Americans, you consume more salt than your body needs. The current daily recommendation from the American Heart Association is to have less than 2,300 mg of sodium per day, which is about 1 teaspoon of table salt. Consuming a diet that has even less sodium -- 1,500 mg or less -- could have even better blood pressure benefits.

Here are some tips to try:

  • Try to buy fresh vegetables. If you buy frozen or canned, look for a no-salt-added label.

  • Avoid processed and packaged meats.

  • Cut back on canned, packaged, processed and frozen foods in general. These tend to have a lot of sodium.

  • When buying ready-to-eat foods, look for the low-sodium variety.

  • Instead of flavoring your meals with salt, use fresh herbs and spices, such as pepper, garlic and oregano. Take the salt off the table so that you won't be tempted to shake it on your meal. With these fresh food and tasty flavor alternatives, you can spice up your diet in a healthy way.

Medical Reviewer: [Fiveash, Laura DrPH MPH RD, Godsey, Cynthia M.S., M.S.N., APRN, Kelly Gaskin, RN, MN, Lambert, J.G. M.D., Louise Akin, RN, BSN] Last Annual Review Date: 2009-10-04T00:00:00-06:00 Copyright: Copyright Health Ink & Vitality Communications

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