NEW!
Pocket Guide to Low Sodium Foods 2nd Edition
 

If you want to reduce your chances of heart disease and other health risks related to high blood pressure, the first places to start are at the supermarket and when dining out. Take the test below and whatever your score, you can become salt savvy and make wise food choices with help from Pocket Guide to Low Sodium Foods.

TRUE OR FALSE: (answers below)

1. Salt is not a major factor in blood pressure.
2. A low-sodium diet may help prevent developing high blood pressure.
3. One in three African Americans over the age of 18 suffers from hypertension – twice that
   of the general population.
4. After menopause, women are more susceptible to high blood pressure.
5. One in four American adults have hypertension.
6. The recommended amount of salt a person should consume daily is 2-3 teaspoons.
7. Salt is an acquired taste and your desire for salt can be decreased.
8. Not all foods high in sodium taste salty.
9. Foods labeled reduced or less salt are okay to eat.
10. Foods that have less than 5% (120mg) of the Recommended Daily Value are low in sodium.

Answers

1. False. When levels of sodium are too high, the body retains fluid. Scientists believe this process is linked to high blood pressure, which in turn is linked to heart disease and stroke.
2. True. According to National Institutes of Health studies a diet low in fats, cholesterol and sodium and plentiful in fruits, vegetables and low-fat dairy products not only lowers blood pressure, but may help prevent and control hypertension.
3. True. The rate of hypertension in Blacks is twice that of the general population. Additionally,
   20% of deaths among black Americans are due to high blood pressure.
4. True. Changes in hormones may make women more susceptible to hypertension.
5. True. In fact, nearly one-third of the population doesn’t know they have high blood pressure.
6. False. One teaspoon – or the equivalent of 2,400mg – is the daily recommendation.
7. True. It takes about 4-6 weeks to retrain your taste buds. In fact, eventually things that used to taste good will taste salty.
8. True. Many bakery products contain baking soda and/or baking powder which raises the sodium content without tasting salty.
9. False. These statements indicate a product has at least 25% less sodium than normal. For
   example, a cup of chili with beans averages 1,163mg, the less salt version still has 710mg.
10. True. Anything less than 140mg is considered low sodium.

You might be surprised to find all the places that salt can sneak into your diet. Take the following quiz to determine your sodium IQ. Whatever your score, you can become completely salt savvy with the help of Pocket Guide to Low Sodium Foods.

WHICH FOODS HAVE MORE SODIUM? (answers below)

1. A frozen dinner of sliced beef with gravy, mashed potatoes and peas OR one cup of chicken noodle soup?
2. A cup of Manhattan (red) OR New England (white) clam chowder?
3. A cup of instant oatmeal OR quick-cooking oatmeal?
4. A large bagel OR a large glazed doughnut?
5. One ounce dry roasted, salted mixed nuts OR an English muffin?
6. One cup of shredded wheat OR one cup bran cereal with raisins?
7. A fast foods grilled chicken sandwich OR fish fillet sandwich OR hamburger?
8. One-half cup instant chocolate pudding OR one-half cup regular, cooked pudding?
9. Four large olives OR a slice of raisin bread?
10. A Pina Colada OR Bloody Mary?\
11. One slice of Swiss OR one slice of American cheese?
12. A medium serving of french fries OR 2 tbsp ketchup?
13. A cornbread muffin OR a dinner roll?
14. A 3 oz pork chop OR 3 oz of ham?
15. A corn tortilla OR flour tortilla?

Answers

1. TV dinner, 742mg  •  Chicken noodle soup, 1,106mg
2. Manhattan chowder, 578mg  •  New England, 992mg
3. Instant oatmeal, 377mg  •  Quick-cooking oatmeal, 1mg
4. Bagel, 700mg • Doughnut, 257mg
5. Salted nuts, 190mg  •  English muffin, 290mg
6. Shredded wheat, 5mg  •  Raisin bran, 360mg
7. Chicken sandwich, 957mg  •  Filet of fish sandwich, 615mg  • Hamburger, 534mg
8. Instant pudding, 357mg  •  Regular pudding, 88mg
9. Olives, 153mg  •  Raisin bread, 111mg
10. Pina Colada, 130mg  •  Bloody Mary, 1548mg
11. Swiss cheese, 75mg  •  American cheese, 406mg
12. French fries, 265mg  •  Ketchup, 356mg
13. Cornbread, 451mg  •  Dinner roll, 134mg
14. Pork chop, 40mg  •  Ham, 1,275mg
15. Corn tortilla, 3mg  •  Flour tortilla, 234mg