Sodium is found naturally in many foods, but processed foods are loaded with it. Canned vegetables and soups, frozen dinners, lunchmeats, instant and ready-to-eat cereals, salty chips, and other snacks are only some of the culprits. Large amounts of salt are hiding in baking soda, soy sauce, monosodium glutamate, seasoned salts, and antacids. If you want to know exactly how much salt you're getting with your stewed tomatoes, canned corn, or that "quick fix" of nachos you finished off at lunch, just look at the label on the box, can, or package.

Lowering your salt intake is one way to lower blood pressure, but studies show that changing your entire diet, not just eliminating or reducing salt is even better. A healthy diet is low in saturated fat, total fat, and cholesterol and it's rich in fruits, vegetables, and low fat dairy foods. A diet rich in potassium, calcium, and magnesium can help to prevent and control high blood pressure. For a list of foods high in these three minerals, go to http://www.nhlbi.nih.gov/hbp/prevent/factors/supls.htm#magnesium.

For an overall eating plan, consider the DASH (Dietary Approaches to Stop Hypertension) diet. DASH is high in potassium, calcium, and magnesium and is low in salt, saturated fat, total fat, and cholesterol. This diet includes whole grains, poultry, fish, and nuts and has reduced amounts of fats, red meats, sweets, and sugared beverages. The DASH diet can be found at http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.

For more information, contact the SAFE Division at 202-927-3706