SALT - HOW MUCH

     The average person consumes 3,500 milligrams day which is more than twice the 1,500 mg for African American people 40 and older, or if you have high blood pressure.  These groups together represent about 70 percent of the population.  All that sodium can raise blood pressure multiplying the risk of heart attacks and especially strokes, and could boost the risk of asthma, kidney stones, osteoporosis and stomach cancer.  Most sodium comes from processed, packaged and restaurant food 77%.  Some people are more sensitive and even small amounts can cause a big jump in blood pressure.  Your genes, age and race count as you grow older.

    EXERCISE:  Brisk walking can lower blood pressure, strengthens the heart and relaxes blood vessels.  People who work out very hard can use extra sodium because heavy sweating can deplete it. 

     LOSE WEIGHT;   Those who are overweight with too much body fat, especially in the abdomen may find this can interfere with the ability of the hormone insulin to ferry sugar from the blood into body cells.  Such insulin resistance may make the body more sensitive to sodium.  Type 2 diabetes people tend to have high blood pressure but losing weight helps lower it.

    EAT RIGHT:  A diet rich in fruits, vegetables, whole grains, nuts and low fat dairy products help keep blood pressure low.  These foods contain nutrients, notably calcium and potassium that helps blunt the effect of sodium on blood pressure.  Good sources of calcium include dark green leafy vegetables, nuts and sardines.  High in potassium include avocados, bananas, grapefruit, baked potatoes and raisins.       

    THE GOOD, THE BAD AND THE UGLY:  The good unsaturated fats do not raise the cholesterol and include avocadoes, fish, olives, walnuts and vegetable oils such as canola, corn, peanut, safflower, and sunflower.  The bad saturated fats – from animal sources include red meat, dairy and palm oil.  The ugly may be found in some margarines and many processed foods including some cookies, crackers and doughnuts so try to avoid these altogether.  Consumer Reports on Health,