A low salt diet can help to control high blood pressure. Current recommendations are to consume less than 2.4 grams (2,400 mg) of sodium a day. That equals 6 grams (about 1 teaspoon) of table salt a day. The 6 grams includes all salt and sodium, including what is already in foods plus any added at the table.
Most of the salt we eat comes from processed foods, not from the salt-shaker. To reduce your salt intake you can eat fewer processed foods and focus on fresh and frozen foods. Also read the product labels to see how much salt is included and opt for those with less sodium.
COOKING FOODS AT HOME is a solution to save money and reduce intake of both sodium and saturated fats. Saturated fats have a chemical makeup that keeps the fats solid at room temperature. Foods that contain saturated fats come mainly from animal sources like meats and dairy products. Ways to reduce these fats are to remove skin from poultry, eat less fatty cuts of meat and choose low-fat or fat free dairy products like skim milk.
TRY FRESH HERBS or if you don’t have any on hand, dried herbs work great. Replace foods high in saturated fats with foods made with liquid vegetable oil, but not tropical oils like palm oil, or coconut oil.
TRY EATING MORE FISH AND NUTS and replace some of the meat you would have eaten with beans or legumes for protein.
"Give neither counsel nor salt till you are asked for it." Italian Proverb