Limiting Sodium intake is especially important for South Asians with high blood pressure (salt is sodium chloride). To take some salt out of your diet, follow these guidelines:

• Use less than two grams (2400 mgs) of sodium per day. (For reference, one teaspoon of salt contains 2,000 mgs of sodium):
  • Allow about 140 mg sodium per serving for low-sodium item
  • Allow up to 500-600 mg sodium per meal
• Use liberal amounts of herbs, spices, lemon juice and flavored vinegars to reduce salt in recipes.
• Read labels and look up nutrition facts on websites to identify hidden sources of salt:
  • The majority of salt consumed is from restaurants and prepackaged convenience foods
• Most of our sodium is coming from packages and meals out:
  • 77 percent dietary sodium comes from processed foods, 12 percent exists in whole, unprocessed foods, 5 percent cooking, 6 percent shaker
• By emphasizing fresh fruits, vegetables, low-fat dairy and natural foods prepared from ho me, it is easy to stick with these guidelines!