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    Salt Reduction

    Lower BP without losing flavor.

    Sodium targets

    • FDA limit: 2,300mg/day (1 tsp salt).
    • Heart Association recommends: 1,500mg/day.
    • Most Americans eat 3,400mg/day.
    • Cutting salt 1,000mg/day = lower BP 5-10 points.
    • Read every label — sodium hides everywhere.

    Hidden salt sources

    • Bread — 200mg per slice. Surprising #1.
    • Lunch meats — 500-1,000mg per 2oz.
    • Canned soup — 700-1,000mg per cup.
    • Pizza — 1,200mg per slice.
    • Frozen meals — 800-1,500mg.
    • Restaurant food — usually 2,000-4,000mg/meal.
    • Pickles, soy sauce, salad dressing — extreme.

    Low-salt substitutes

    • Mrs. Dash — salt-free seasoning blends.
    • Lemon juice — adds bright flavor.
    • Garlic + onion — fresh or powder.
    • Black pepper — generous use OK.
    • Vinegar — apple cider, balsamic.
    • Fresh herbs — basil, rosemary, thyme.
    • Avoid "lite salt" if on potassium-restricted diet.

    Easy swaps

    • "Low sodium" canned soup (50% less).
    • Rinse canned beans — removes 40% sodium.
    • Fresh chicken instead of deli ham.
    • Homemade pizza on naan (less salt than frozen).
    • Unsalted nuts.
    • Restaurant: ask sauce on side, no added salt.

    DASH diet

    DASH (Dietary Approaches to Stop Hypertension) — proven to lower BP. Free guide at NHLBI.nih.gov. Mediterranean diet works similarly. Both senior-friendly + don't require extreme changes.