Cutting down on the sodium in your diet probably isn't a bad idea. According to MayoClinic.Com, most people in the United States eat around 3,600 mg of sodium each day, nearly twice the recommended amount. Added salt is a culprit in many prepared and packaged foods. The sodium nutrition facts on food labels can help you make better decisions when it comes to what you put on your dinner table.
Types
There are three ways sodium finds its way into your diet, says MayoClinic.Com. Many foods, such as milk, celery and other vegetables, are a natural source of sodium. Then there's table salt--sodium chloride--that you add to your meals to give your food flavor. Finally, there's the sodium that's added to the prepared and processed foods you buy at the market for flavor and preservation. You get most of your dietary sodium from these foods, says MayoClinic.Com, and their sodium content is typically quite high.
Function
If your goal is to reduce dietary sodium, become an avid label reader, advises the American Heart Association, or AHA. First look at the Nutritional Facts panel on the packaging. This is where you can see the sodium content listed in milligrams, or mg, as well as how much of your Daily Value is derived from sodium per serving. In addition to the word "sodium," MayoClinic.Com notes that you should keep an eye peeled for other ingredients on the Nutrition Panel to determine if they contain sodium compounds, such as baking soda, baking powder, disodium phosphate, sodium alginate, sodium nitrate, sodium nitrite and sodium monosodium glutamate, or MSG. If the label on the food product states that it contains more than 200 mg of sodium per serving, it's best to avoid it, says MayoClinic.Com.
Language
Prepared and processed foods may use other labeling language. "Reduced sodium" means that the sodium in the food was decreased by 25 percent, says MayoClinic.Com. "Sodium-free" refers to food that contains less than 5 mg of sodium per serving. "Very low sodium" means that the food contains 35 mg of sodium or less per serving. "Low sodium" refers to food with 140 mg of sodium or less per serving. Food products that are labeled "unsalted," "no salt added" or "without added salt" indicate that the food contains only its natural sodium content. The U.S. Department of Agriculture and U.S. Food and Drug Administration set specific criteria for food products labeled as "healthy," says the AHA. These cannot contain more than 480 mg of sodium per reference amount or more than 600 mg per the serving size specified on the label.
Recommendations
When consumed in the right amounts, sodium helps your muscles and nerves function properly. However, sodium-sensitive individuals may find that excess intake causes high blood pressure and related health complications. According to the National Institutes of Health, healthy adults shouldn't consume more than 2,300 mg of sodium each day--equivalent to the sodium in 1 tsp. of salt. If you have high blood pressure, limit sodium consumption to 1,500 mg daily. People with cirrhosis of the liver, congestive heart failure or kidney disease require even lower amounts of sodium and may need to eat a highly restricted diet.
Smart Shopping
If you eat prepared and processed foods, choose low-sodium products, suggests MayoClinic.Com. Add more fresh fruits and vegetables to your shopping cart and eschew foods with high added sodium, such as hot dogs, lunch meat, bacon and ham. Purchase fresh or frozen meat and poultry that hasn't been injected with sodium. Select herbs and spices to add flavor to food in lieu of table salt. Finally, keep in mind that common condiments such as salad dressing, mustard and soy sauce can contain a lot of sodium. Use these sparingly when you prepare and serve meals.
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