Myth: My doctor told me I have high blood pressure, so all I have to do is cut back on salt.

Answer: BUSTED!

Blood pressure is the force against the arteries when the heart pumps blood through the body. Systolic pressure occurs when the heart beats and diastolic pressure occurs when the heart is resting between beats. Blood pressure is expressed as systolic/diastolic in millimeters of mercury (mm Hg).

High blood pressure or hypertension, left uncontrolled can lead to stroke, heart attack, heart failure or kidney failure. That’s why hypertension is known as the “silent killer.” High blood pressure is the number one controllable risk factor for stroke.

Most healthy Americans should consume less than 2300 milligrams of sodium, about 1 teaspoon of salt, per day. If you have hypertension or diabetes, if you are over the age of 51 or if you’re African American, you should only consume 1500 milligrams of sodium or less per day, which is about 2/3 of a teaspoon of salt.

If your blood pressure is high, cutting back on salt is one thing that may help lower your blood pressure. But there are other lifestyle modifications that are just as important. Some other things you can do to prevent or control high blood pressure are:

• Follow a healthy eating plan — cut back on fats, eat more potassium-rich foods and eat less sodium-rich foods
• Try the DASH (Dietary Approaches to Stop Hypertension) eating plan
• Lose weight
• Be physically active
• Quit smoking
• Limit alcohol intake
• Manage stress
• Take medication, if necessary

The bottom line: Have your blood pressure checked regularly and prevent hypertension with a healthy lifestyle.

Visit MissouriFamilies.org to find more information on health and nutrition.

Contributor: Karen Sherbondy, MEd, RD, LD, Extension Associate, Nutrition and Exercise Physiology, University of Missouri Extension, 816-655-6227

Myth: Reducing salt in the diet without sacrificing taste is impossible.

Answer: BUSTED!

Experts tell us to reduce salt (sodium) so that our heart and blood vessels are healthier. Since many of us are used to eating food with lots of added salt this advice often goes unheeded. Here are some simple and practical tips to get you started:

1. Go slow! Don’t start out with an “all or nothing” approach. Reduce your salt intake gradually. My personal experience with eating low-sodium foods was when my father was diagnosed with high blood pressure. This meant the whole family had to change our eating habits. After a period of time, we got used to it. Now when I eat something very salty, it isn’t enjoyable.
   
   
2. Look for lower salt alternatives when buying processed food like tomato sauce. Use herbs and spices instead of salt to enhance the flavor of your food. You can also lower the salt in some processed food like canned beans by draining and rinsing before using.
   
   
3. Choose and prepare fresh foods for yourself. Often, the more a food is processed, the more sodium it will contain (unless it is made with less or no salt). Instead of buying pre-cooked chicken breast with seasonings added, cook your own. If you prepare it yourself, you will have control over what goes in it.

Visit the MissouriFamilies website to learn more about how decreasing your salt intake can decrease your blood pressure.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: All salts are created equal.

Answer: BUSTED!

Recipes can be complicated and adding simple ingredients such as salt is not as straight forward as it seems. When shopping for salt in the grocery stores there are several types that are available. Should you buy ordinary table salt or other types such as sea salt or kosher salt?

Salt, also called table salt or rock salt, has been around for thousands of years and has been an important ingredient used for seasoning and preserving meat. It contains two minerals, sodium and chloride, and is essential for humans and animals in small amounts. Too much sodium in the diet, however, is associated with high blood pressure. According to the 2010 Dietary Guidelines for Americans, sodium intake should be less than 2300 milligram (mg) per day. Individuals who are middle aged or older, or at risk for high blood pressure or having other health problems should limit intake to only 1500 mg per day.

The size of a grain of salt differs from one type to another, but sodium levels are approximately equal. Choosing a particular type of salt becomes a personal choice since there isn’t one that is considered better than another. Table salt contains approximately 590 mg of sodium per ¼ teaspoon. Sea salt will vary in sodium content because it is obtained from the evaporation of sea water. One-quarter teaspoon of sea salt contains 400-590 mg of sodium. The mineral content in sea salt is also slightly different than table salt. Kosher salt contains similar amounts of sodium (500-590mg) but may vary, so it is best to read the label. Kosher salt also has larger grains so it takes up more space and more would be needed when adding it to a recipe. Unlike the other types of salt, kosher salt lacks iodine, which can contribute to health problems if it is lacking in the diet. Reading labels is the best way to know exactly what you are consuming.

Next time you are cooking, try substituting herbs and spices to flavor the meal instead of reaching for any kind of salt. Also, look for low sodium or no salt products in order to keep your sodium levels low.

Visit the MissouriFamilies website for more information about nutrition and health.

Contributors: Wendy Madarasz, Sodexo Dietetic Intern & Denise Schmitz M.A., R.D., Nutrition & Health Education Specialist, University of Missouri Extension

Myth: Sea salt is a healthier choice than regular table salt.

Answer: Busted!

Table salt is comprised of almost purely sodium chloride molecules that are typically mined from mineral deposits. Table salt often contains added iodine, which is necessary for normal thyroid functioning.

In contrast, sea salt can range from fine-grained to large crystals and is produced by evaporating seawater. It can be found in most grocery stores, but is significantly more expensive than table salt. While it is different from table salt in that it has trace amounts of other minerals resulting in its varied flavors, it is still sodium chloride. The sodium content is comparable between table salt and sea salt, and the small amount of minerals has no known healthful effects. One teaspoon of table salt contains 2,400 mg of sodium, while one teaspoon of sea salt contains 2,250 mg of sodium.

Sea salt is sometimes preferred during cooking because it adds a slightly different texture and taste, but from a nutrition perspective, there is little or no benefit from choosing sea salt.