subject: Low Sodium Diet Matter [print this page] Most of us eat too much saltMost of us eat too much salt. On average, we consume about 3500 mg per day. Table salt provides sodium which is an essential mineral to our survival. However, the average person takes in 20 times more than needed!
Sodium and salt are often used interchangeably in diet discussions, but they are not the same thing. Table salt is typically made up of about 40% sodium. Sodium is required to control our nerve signals, blood pressure, the amount of fluid in our body, and many other things. However, too much sodium can be detrimental to our health. Excess sodium can lead to fluid retention causing congestive heart failure, high blood pressure, and swollen feet and ankles (known as edema).
Doctors often recommend a low sodium diet for people with high blood pressure, congestive heart failure, or edema. A low sodium diet contains fewer than 1500 mg of sodium per day or a little less than one teaspoon of table salt. The Center for Disease Control (CDC) recommends less than 1500 mg of sodium per day if you are greater than 40 years of age, have high blood pressure or an African American.
Where Does All of that Sodium Come From?
A large source of sodium in our diet comes from restaurants and packaged foods. Examples of high sodium foods include canned soups, pre-packaged frozen meals, lunch meats, and chips. Processed foods account for well over 75% of our sodium intake. Although many feel they eat a low sodium diet because they dont use the salt shaker, it actually accounts for only about 10% of our daily salt intake.
How Can You Cut Your Sodium Intake?
There are many ways to cut down the amount of sodium you consume. Spice blends, flavored vinegar, citrus juices, and fresh herbs are all great options. Most fresh foods such as unprocessed meats, fish, vegetables, and fruits are low in sodium and are healthy, tasty alternatives to processed or packaged foods. A few examples of healthier, low sodium alternatives are listed below.
Foods to Avoid:
Pretzels, chips
Biscuits, instant cereal
Canned soups
Soy and barbeque sauce
Healthy / Low Sodium Alternatives:
Unsalted nuts, seeds, and popcorn
Whole grain cereals
Low sodium bullion
Lemon juice, vinegar
If you can stick to a low sodium diet, your taste buds can be retrained over a short period of time and most find that they soon dont miss the salt shaker.
If you have high blood pressure, or your doctor has recommended that you follow a low sodium diet, it may be helpful to keep track of your sodium intake in a food diary. This will help you to better understand where extra sodium is added in your diet and help you to identify healthier, low sodium alternatives.
