Use Salt and Sodium Only in Moderation

Table salt contains sodium and chloride -- both are essential in the diet. However, most Americans eat more salt and sodium than they need. Food and beverages containing salt provide most of the sodium in our diets, much of it added during processing and manufacturing.

In populations with diets low in salt, high blood pressure is less common than in populations with diets high in salt. Other factors that affect blood pressure are heredity, obesity, and excessive drinking of alcoholic beverages.

In the United States, about one in three adults has high blood pressure. If these people restrict their salt and sodium, usually their blood pressure will fall.

Some people who do not have high blood pressure may reduce their risk of getting it by eating a diet with less salt and other sources of sodium. At present there is no way to predict who might develop high blood pressure and who will benefit from reducing dietary salt and sodium. However, it is wise for most people to eat less salt and sodium because they need much less than they eat and reduction will benefit those people whose blood pressure rises with salt intake.

Advice for today: Have your blood pressure checked. If it is high, consult a doctor about diet and medication. If it is normal, help keep it that way: maintain a healthy weight, exercise regularly, and try to use less salt and sodium. (Normal blood pressure for adults: systolic less than 140 mmHg and diastolic less than 85 mmHg.)

• Use salt sparingly, if at all, in cooking and at the table.
• When planning meals, consider that

  -- fresh and plain frozen vegetables prepared without salt are lower in sodium than canned ones.

  -- cereals, pasta, and rice cooked without salt are lower in sodium than ready-to-eat cereals.

  -- milk and yogurt are lower in sodium than most cheeses.

  --fresh meat, poultry, and fish are lower in sodium than most canned and processed ones.

  --most frozen dinners and combination dishes, packaged mixes, canned soups, and salad dressings contain a considerable amount of sodium. So do condiments, such as soy and other sauces, pickles, olives, catsup, and mustard.