Cut the Salt!
And lower your blood pressure and risk of heart attack and stroke.
Page Contents
Information for all New Yorkers
Too Much Salt is Harmful
On average, people eat much more salt than they should.
- It’s the sodium in salt that makes blood pressure go up.
- Cutting down on salt helps prevent and control high blood pressure.
- Most people should eat no more than 1,500 mg of sodium per day. This is most important for people with high blood pressure, black people, and middle-aged and older people.
- Even people with normal blood pressure benefit from lower blood pressure. Lower blood pressure = less risk of heart attack and stroke.
Most restaurant meals and processed foods are full of salt.
Your salt shaker is not the biggest culprit!
- Most of the salt we eat - almost 80% - comes from packaged, processed and store-bought food, and from restaurant meals (including fast food).
- Only about 10% of the sodium in our diet comes from salt we add during cooking or at the table.
- The rest of the sodium is found naturally in food.
Check food labels before you buy.
Read the Nutrition Facts label to choose products with less sodium.
- This can of chicken & rice soup has 870 mg of sodium per serving. That is a lot! Most people should eat no more than 1,500 mg of sodium per day.
- Be sure to check the serving size and the number of servings per container
- This can contains two servings, so if you eat the whole can, you’ll get TWICE as much sodium – more than you should eat in a day!
Compare the amount of sodium in different brands.
Salty foods don’t always TASTE salty, so always check the label.
Shake the Habit! Easy Ways to Make a Lifestyle Change
Eating out
- Ask for your meal to be prepared without added salt.
- Some restaurants - especially chain restaurants - provide nutritional information. Ask for a copy.
Shopping for food
- Fresh foods like vegetables and meats usually have less salt than canned or processed vegetables and meats.
- Canned items such as beans, soup, and broth can be very high in salt. Look for “low-sodium” or “no-salt-added” varieties.
- Pickles, olives, and other preserved foods are usually very high in sodium.
- Processed foods marketed as “healthy” may still have a lot of sodium. Always check the label.
At home
- Cut down on salt gradually, over a few weeks or even months. You’ll be less likely to notice a difference.
- Snack on fresh fruits and vegetables instead of salty chips and popcorn.
- Try adding ½ the amount of salt called for in recipes.
- Create your own salt-free seasonings using oregano, basil, celery seed, curry powder, cayenne pepper or other herbs and spices to add flavor.
- Squeeze fresh lemon or lime juice on a dish just before serving to brighten the flavor.
- Many salt substitutes contain potassium. If you are taking a long-term medicine or have kidney disease, talk to your doctor before using a salt substitute.
Same Foods- BIG Difference in Sodium
The amount of sodium in processed foods varies A LOT by brand.
Choose a Heart Healthy Diet - DASH Diet
The DASH eating plan (Dietary Approaches to Stop Hypertension) is a simple heart healthy diet that can help prevent or lower high blood pressure.
The diet is LOW in salt, cholesterol, saturated and total fat and HIGH in fruits and vegetables, fiber, and low-fat dairy products.
Making other lifestyle changes, like getting more physical activity, while on the DASH eating plan gives you the biggest benefits. Click here to learn more about the DASH Eating Plan.
Start the DASH eating plan today! Find tips for getting started, sample meal plans, and recipes here.
Additional information:
DOHMH materials:
Order copies of all of these materials by calling 311
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Health Care Provider Information
Dietary Recommendations:
For your patients:
Order copies for your office by calling 311
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