The Assault on Salt: Making the DASH Diet Work for You

by Alexa Marks, Registered Dietitian

As we read in my prior article.  the DASH (Dietary Approaches to Stop Hypertension) way of eating isn’t a fad diet. It's a scientifically backed way of reducing your modifiable stroke risk factors.

Whether you're a newcomer to DASH or looking to refine your approach, these practical insights will make it easier for you to confidently embrace a sustainable, heart-healthy lifestyle.

How Much Sodium Does DASH Allow?
One of the cornerstones of the DASH diet is salt reduction (learn how high sodium intake can cause strokes).

Although sodium is crucial to our bodies’ function, consuming too much can cause lasting cardiovascular damage.

The DASH-recommended maximum intake is 2,300 milligrams per day. That’s about one teaspoon of salt per day - less than what you might find in a meal at a restaurant!

But don’t panic - transitioning to a DASH diet can be easier and tastier than you think!

Nutrition Labels - The Road Map to Navigating DASH:
Processed and prepared foods are a ubiquitous part of our Western diet. Unfortunately, they’re also the culprit behind our excessive salt consumption. These items are loaded with sodium as a preservative, making it challenging to control intake.

Reading labels diligently and choosing low-sodium alternatives are essential to adhering to the DASH diet. Opt for products with fewer than 140 milligrams of sodium per serving.

Beware of Tricky Marketing:
The food industry is in the business of selling their products, not looking out for your health.

When purchasing foods, look at the labels carefully. A product labeled “reduced sodium” instead of “low sodium” may indeed have less sodium than its original product, but … is it truly a low-sodium food? Does it contain 140 mg of sodium or less per serving? More often than not, the answer is no.

And when selecting products that promote good-for-you benefits, take a closer look. One popular vegetable juice brand that touts a seemingly healthy two servings of vegetables in every glass also packs a walloping 640 mg sodium in an eight-ounce serving. That’s nearly 30 percent of your recommended daily value!

Go Alternative with Your Seasonings:
Cooking with whole foods puts you in control of how much sodium you use. Say goodbye to the salt shaker and hello to sodium-free flavorings such as garlic and onion powders. Alternatives like Mrs. Dash are a great way to add a punch to your meal without compromising your heart health.

Natural spices like paprika, cinnamon, turmeric, and many others are known for their flavor and added health benefits.

With lots of trending talk about Himalayan sea salt in the media, many of my patients believe that this salt is overall healthier than table salt. Unfortunately, salt is still salt. Himalayan sea salt has nearly as much sodium per serving as table salt.

Start with Smart and Simple Swaps:
Get creative with your food choices. Replace high-sodium ingredients with healthier alternatives, such as tomato paste instead of ketchup or fresh salsa instead of jarred varieties.

A simple emulsion of oil and vinegar is a delicious, no-sodium, and low-fat alternative to commercially sold salad dressings.

Dining out? Don’t Leave DASH at Home:
There are ways to make simple swaps to reduce your sodium and fat intake when dining out.

Peruse the menu for keywords - like steamed, garden-fresh, broiled, grilled, roasted, or poached - that can give you clues to a low-fat preparation. Pass over dishes that are sautéed, fried, or crispy, in cream or butter sauce, in gravy, or marinated.

Other words, like pickled, blackened, smoked, or in a broth or tomato base can indicate that the food is high in sodium.

Ask for sauces, dressings, and condiments on the side to control amounts. Instead of fries, ask for a side of vegetables, steamed or cooked in olive or canola oil instead of butter.

• Drink Water:
  Adequate hydration helps flush excess salt from your system, supporting blood pressure regulation. Because every individual’s hydration needs differ, consult with your provider and/or meet with a registered dietitian to review your own personal hydration needs.
  
  By incorporating the DASH Diet principles into your lifestyle, you can take proactive steps to protect your heart health and prevent strokes. Small changes can lead to significant results, so start your DASH journey today!