Catherine's Cloud in the Sky!

• Load up on potassium-rich fruits and vegetables. Potassium can lessen the adverse effect of sodium on blood pressure. Sweet potatoes, white potatoes, winter squash, spinach, bananas, cantaloupe, honeydew, lentils, plantains, kidney beans, split peas, soybeans, and lima beans are all good sources.

• Some foods like breads and cereals may not taste salty, but can be packed with sodium. Look for sodium free (less than 5 mg sodium per serving), very low-sodium (35 milligrams or less per serving), or low-sodium (140 milligrams or less per serving) products. Labels promising “reduced sodium” or “unsalted” foods may still contain more than you need.

• Salt can be listed by other names, such as baking soda, baking powder, disodium phosphate, or any compound with sodium or Na in its name, so check food labels. An entire meal should contain no more than 600 mg of sodium.

• Instead of seasoning with salt, try pepper, herbs and spices, lemon, lemon juice, chives, dill, cider vinegar, parsley, garlic, onion, paprika, rosemary, cinnamon and salt-free seasoning blends.

• When dining out, share entrées, order small portions, and ask for dishes prepared without salt. Ask for no sauce or have it on the side and use sparingly. If you take any prescription or over the counter medications, check if they contain any sodium.
  

If you must have salt, add it after cooking since the stronger taste of cooked food will help you use less.

Current government guidelines recommend less than 2,300 mg of sodium (about one teaspoon of salt) per day for those over the age of 2. The American Heart Association suggests you should limit your intake of these high-salt foods: