Salt is an essential part of our diet and has been used for thousands of years as a preservative and to add taste to our food. Further, despite the fact that many people in the West simply take it for granted, in many countries it is a very important economic commodity and people of a certain age will no doubt remember the part played by salt in ending British rule in India in the middle of the last century.

Regrettably however salt can also be a significant contributory factor when it comes to the problem of high blood pressure, or hypertension.

Salt is in fact a compound of chloride and sodium and when it comes to hypertension it is the quantity of sodium which we consume that we need to watch.

It might seem that controlling your intake of salt is simply a matter of limiting the amount of salt which you put into food while you are cooking or at the table. However, the true problem lies in the fact that most of the salt in our diet is found in the processed foods which nearly all of us buy and consume each day.

To make sure that you minimize the risk of high blood pressure you have to keep your intake of salt under the recommended daily sodium intake level of 2,400 milligrams and here are some tips to assist you to do just that:

Take the salt off your dining table. If you are eating a properly balanced diet your food will contain enough salt without any need to add more while you are eating, so simply remove the salt from the table.

Learn how to read food labeling. Food labeling laws have been greatly improved in recent years and the majority of foods carry nutritional information which includes the amount of sodium that the food in question contains. You have to read the labels with care though as frequently the sodium figure given will apply to the whole tin or pack and sometimes it will apply to a single serving.

Purchase low sodium or sodium free foods. Many foods nowadays come in sodium free or low sodium options and, wherever possible, you should select these instead of the regular product.

Choose low salt snacks. The majority of us like to snack but try to pick such things as vegetable and fruit and, if you cannot live without those crisps then buy varieties that are salt free or low in sodium.

Of course watching your salt intake is just one part of creating a diet that is good for your blood pressure and you ought also to look at selecting items from the wide range of foods that lower high blood pressure.

In the United States today high blood pressure has reached epidemic levels with over 65 million people having high blood pressure and another 45 million having a condition referred to as pre-hypertension. High blood pressure is a symptomless disease which heightens your risk of heart attack and stroke and you could quite easily have it without any knowledge of it until it is too late.

There are of course medicines on the market which can assist in lowering blood pressure, but many of these are accompanied by side effects and, although some people may have to take medicine in the short term to lower their blood pressure, a better answer is to seek out some natural remedies for high blood pressure if you can.

For most of us high blood pressure is linked to diet and weight and this is a big problem today when nearly seventy percent of Americans are either overweight or obese. In addition, the majority of Americans get way too much salt in their diet and not enough of the many other beneficial things that can act to reduce blood pressure. In a word, it is possible to eat your way to a normal blood pressure, as long as you know what you are doing.

If truth be told, it is sometimes possible to reduce your blood pressure in a very short period of time if you change your diet and begin exercising. That said, if you’ve not taken any exercise for a long time you ought not to suddenly begin exercising vigorously and it’s always a good idea to talk to your doctor before you begin any exercise program.

To begin with though let us look at what you should avoid and top of the list comes salt. Salt is one of the chief culprits in today’s epidemic of high blood pressure. Excess dietary fat is also an offender because it promotes arteriosclerosis, weight gain, and other problems that lead to high blood pressure. So, two things to avoid (or at least reduce) in your diet are salt and excess fat, principally trans or saturated fats.

So, what sorts of food should you include in your diet in order to help you in lowering your blood pressure? Potassium is one of the main substances that is lacking in today’s American diet and which is extremely beneficial to blood pressure. Potassium help to reduce blood pressure just as sodium assists in raising your blood pressure and thus getting enough potassium in your diet can help stabilize blood pressure.

It is very easy to get potassium in your diet by merely loading up on frozen or fresh vegetable and fruits, providing of course that they have no added suger or salt. Although this could seem bland to some people, it’s one of the best ways to make sure that you regularize your blood pressure. And of course, at the same time you also need to cut down on the salt to the recommended daily sodium intake of about 2400 mg each day. A very good way to achieve this is not to add salt to your diet at all because natural unprocessed foods contain sufficient salt and, if you want to flavor your food then simply try adding herbs and spices.

Calcium and magnesium are two further minerals which can help in lowering blood pressure. Both magnesium and calcium are considered to be calming minerals and most Americans do not get enough of either in their diets. Low-fat dairy products are an excellent source of calcium as are nuts, legumes, and dark leafy green vegetables. You need to aim to get a balance of approximately two parts of magnesium to three parts of calcium. Foods such as sesame seeds, white beans and soybeans not only have a lot of calcium and magnesium but they are also excellent sources of potassium.

Finally, ensure that you drink enough water and also get sufficient fiber in your diet. Fiber helps to speed toxins and other unhealthy substances from your body and it can help you feel full so that you don’t overeat.

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