Table salt is made of sodium and chlorine. Although the mineral sodium is essential to your health--it contributes to muscle and nerve functioning and fluid balance--it is required only in very small amounts. Eating too much sodium leads to high blood pressure and contributes to the risk of developing cardiovascular disease or having a stroke. Americans consume an average of 3,436 mg of sodium a day. The recommendation is to keep your sodium intake below 2,400 mg a day, which corresponds to about one teaspoon of salt. The American Heart Association suggests a lower sodium target of 1,500 mg a day if you have high blood pressure or if you are at increased risk of heart problems.
Vegetables
Fresh vegetables are the best choices for a low-salt diet. If you buy frozen vegetables, read the ingredient list to make sure no salt or sodium-rich sauces were added. As for canned vegetables, they almost always contain added salt, as much as 400 or 500 mg per 1/2 cup serving. Rinsing canned vegetables may help remove some of the salt, but only partially. Stay away from tomato or vegetable juice--3/4 cup contains 660 mg of sodium. Soups such as vegetable soup contain 600 to 1,300 mg of sodium per cup.
Grains
The less processed a grain product, the less sodium it contains. Plain rice, pasta, oatmeal and other grains are very good options for a low-salt diet. However, the packaged versions of these foods, such as seasoned rice mixes ready to microwave, or frozen entrées of pasta laden with sodium-rich sauces and cheeses, should be avoided to keep your sodium intake low. Even packets of oatmeal, plain or flavored, contain around 180 mg of sodium. Bottom line: Buy grains--whole grains preferably--in their natural form and prepare them yourself to avoid salt.
Cheese
Cheeses contain variable amounts of added salt, so read the label carefully. Cottage cheese is the worst option, with a sodium content of around 455 mg per 1/2 cup. Cheddar cheese and other low-fat cheeses contain 150 to 175 mg of sodium per 1 oz. serving. Remember that if you eat two ounces, your sodium intake doubles.
Meats, Poultry, Fish, Beans and Nuts
Fresh meat, poultry and fish are practically sodium-free, but deli meats, sausages, bacon, ham, canned fish, breaded chicken or fish and anything served with a sauce will have a high sodium content. For example, 3 oz. of lean ham contain 1,025 mg of sodium. Canned beans and salted nuts also contain lots of sodium. Buy dry beans and cook them yourself and choose unsalted nuts--raw or dry roasted--to reduce the sodium in your diet.
Sea Salt and Seasonings
Table salt and sea salt have exactly the same chemical constitution--sodium and chloride. Although sea salt is marketed as a more natural option, it contains the same amount of sodium as table salt by weight. Your best bet is to season your foods with sodium-free options such as pepper, lemon juice, balsamic vinegar, herbs and spices.
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