Many Americans consume too much salt in their daily diets. According to the Centers for Disease Control and Prevention, or CDC, the average person consumes 3,436mg of sodium per day. This is way beyond the recommendation of 1,500mg and consistently consuming too much can lead to health concerns. Moderate amounts of salt aids in fluid balance and muscle contraction, but too much taxes your kidneys.
Sources
Many people may not be aware of how much salt they are actually eating because it is used in many processed foods to bind, add flavor and preserve them. Common sources of added salt include canned soup, pasta sauces, processed meats such as cold cuts and bacon, canned vegetables, frozen meals, condiments and fast food. Avoiding these foods in favor of fresh produce, whole grains, low-fat dairy and lean protein will help you reduce your sodium intake as well as increase your nutrient intake. MayoClinic.com adds that you further increase your intake by adding salt to food you cook as well as sprinkling it on top before you eat it.
Dangers
Several health conditions are linked with a high sodium diet. According to "The New York Times," too much salt increases your risk of high blood pressure, heart disease and kidney disease. If any of these illnesses run in your family, you should talk to your doctor about dietary changes that will protect you from getting them in the future. If you already suffer from one of these conditions, reducing the amount of sodium you eat is necessary to slow the progression of the disease as well as to ease symptoms. Incorporating fresh produce, whole grains, lean protein and low-fat dairy foods into your diet in place of packaged and processed foods will protect your health as well as lower your salt intake.
Cutting Back
Many people are so used to the saltiness of their diet that reducing the amount they consume is difficult. However, limiting sodium is important for protecting your health and gradually reducing the amount you use should make it easier. The American Heart Association recommends buying foods that don't have added salt; cutting back on salty snacks like chips and pretzels; using spices, herbs or lemon juice to flavor foods; and asking for your foods to be prepared without extra salt when you are eating in a restaurant. Over time you will adjust to the flavor of foods that are low in salt.
Food Labels
MayoClinic.com advises reading the nutrition information on foods to look for hidden sources of salt. Ingredients that increase the sodium content of food include monosodium glutamate, or MSG; baking soda; baking powder; disodium phosphate; and nitrites and nitrates. Labels that state they are sodium-free or salt-free as well as those that say they are very low in sodium are good choices. Be careful of those that say they have reduced sodium or no salt added because these foods can still be high in sodium.
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