This journey is designed to help you reduce your sodium intake and improve your overall health and wellbeing.

Whether you’re looking to lower your blood pressure, reduce the risk of heart disease or simply adopt healthier eating habits, this challenge is the perfect opportunity to make positive changes to your diet. Sodium is an essential mineral that our bodies need to function properly, but too much sodium can lead to negative health issues. Sodium attracts water, so a diet high in sodium pulls water into the bloodstream, which can increase the volume of blood and, consequently, your blood pressure. High blood pressure or hypertension makes the heart work too hard and the high force of the blood flow can harm arteries and organs, such as the heart, kidneys, brain and eyes. By taking control of your sodium intake, you can make a significant impact on your health.

Reducing sodium in your diet has several health benefits, which may include:

• Lower Blood Pressure: Blood pressure is the force of blood against the walls of blood vessels as the heart pumps out blood. High blood pressure has been linked to heart disease, stroke, kidney failure and other health problems.
• Lower risk of death from cardiovascular disease: One of the major risk factors for heart disease is high blood pressure. Cardiovascular diseases are the #1 killer worldwide.
• Lower risk for kidney disease: A high salt diet can cause an imbalance of sodium in the body. This can reduce kidney function, resulting in higher blood pressure. This puts strain on the kidneys, which can lead to kidney disease.
• Stronger bones: Higher intake of salt increases the amount of calcium lost during urination. Lowering salt intake may help maintain bone strength.

The Challenge

1. Designate a challenge coordinator. The coordinator will distribute and collect logs from participants. The coordinator will also send out the challenge newsletters that are included in this challenge.
2. Introduce the challenge. An announcement poster is included with this challenge. Post the announcement poster in several locations around the facility.
3. If applicable, introduce the optional challenge event (included in the challenge packet), including the
   date and how it will run.
4. Inform participants of the benefits of a low-sodium diet found on the front of this page. This may help participants understand the importance of the challenge and help encourage them to participate.
5. Recruit participants for the challenge by posting a sign-up sheet next to one of the announcement posters. Information about the challenge, along with the benefits of being salt savvy, can also be announced during meetings and events.
6. Explain how the challenge will progress and be scored. Individuals will get 1 point for each salt shaker filled in on the tip boxes. Each tip can be used more than once (up to 5 times during the challenge). Points will be added at the end of the challenge, and the individual with the most points wins!
7. Distribute the challenge tracker and optional incentive (if applicable) to participants.
8. Send the four challenge newsletters to participants at the beginning of the challenge, each day for the first four days or as the coordinator sees fit.
9. Remind participants of the challenge end date in advance.
10. Collect log sheets on the designated collection date.
11. Notify the winners of the challenge within a couple days of collection. Hand out prizes if applicable. (Be creative-prizes do not have to be expensive, or even cost money. See the list of suggested prizes provided.) Placing an announcement on a bulletin board or congratulating winners during a gathering are great ways to recognize the participants.
12. Discuss changes that could be made in the facility that could encourage low-sodium options, such as installing a dried herb bar to allow clients to try out herb variations instead of salt to season foods.

For the print version, use the link below to download the PDF.