Salt, or sodium chloride, is needed in your body to help your muscles and nerves function properly and to balance your body fluid levels. The kidneys are responsible for clearing extra sodium out of your body; if you are consuming too much, your kidneys are not able to clear it properly and it builds up in your blood. High sodium levels can contribute to high blood pressure, which can increase your risk for developing heart disease.
Recommended Salt Intake
Healthy adults should limit their sodium intake to 2,300 mg per day, however if you have been diagnosed with high blood pressure, your doctor may recommend a sodium intake of no more than 1,500 mg per day, which equates to only about two-thirds of a teaspoon. Your doctor may mention the DASH diet, which is an acronym for Dietary Approaches to Stop Hypertension, a diet plan that includes reducing your salt intake and other heart-healthy eating habits like lowering saturated fat and cholesterol intake.
Avoid Processed Foods
To reduce your salt intake, you will need to moderate your consumption of foods that contain high sodium levels. According to the American Heart Association, processed foods contribute to about 75 percent of sodium intake in the average American diet. Processed foods are exceptionally salty, since salt is used as a preservative and for added flavoring. Replace the processed, canned and packaged foods in your diet with fresh foods, such as whole grains prepared from scratch, fresh fruit and vegetables and lean cuts of fresh meat, poultry and fish.
Read Food Labels
When grocery shopping, start reading nutrition facts labels to make sure that what you are buying does not have an exorbitant amount of sodium. Look for foods with less than 5 percent of the total daily value for sodium. Beware of foods that may have high salt content like pickled, cured or smoked foods. Also pay special attention to the nutrition fact labels of condiments. Compare these food labels with their fresh counterparts to see the difference in salt content. For some of your favorite snacks and other processed foods, look for unsalted or low-sodium versions.
Avoid Salt Added in Cooking
Salt added in cooking and at the table can add up fast, so be aware of how much salt you are consuming in these areas. Remember that just ¼ teaspoon of added salt in cooking is equivalent to 600 mg of sodium. When you eat at restaurants, you may be consuming high amounts of salt and not even realizing it. Therefore, make a special request that salt not be added to your food during preparation. Order sauces and salad dressings on the side, so that you can control the amount that ends up on your food. Try not to add extra salt to your food at the table. Instead, experiment with herbs and spices, lemon juice, garlic, onions and peppers to flavor your food.
