The Dietary Guidelines for Americans 2010 recommends consuming less than 2,300 mg of sodium per day for healthy adults. If you have high blood pressure, heart failure, are African American or are age 51 years or older, your doctor may recommend that you consume less than 1,500 mg. Planning is the key to following a low sodium diet.
Consume Fresh Foods
Few foods are naturally high in sodium. People add sodium to foods during processing or eating to preserve them or to enhance flavor. Stick with fresh or frozen fruits and vegetables. Choose fresh lean poultry, meat and fish instead of smoked, cured or canned types. If you eat cheese, choose natural cheese instead of processed, as 2 oz of processed cheese can contain up to 630 mg. Check your baked goods, as these can be a source of sodium as well.
Read Labels
Processed foods can contain a lot of added salt, so be sure to read the label. Look for low, reduced, or no added salt versions. Avoid foods that contain monosodium glutamate, or MSG, soy sauce, baking soda and seasoned salts. The U.S. Department of Health and Human Services suggests looking for foods that contain less than 5 percent of the daily value for sodium. Foods with 20 percent or higher are considered high sodium foods and should be avoided.
Avoid the Salt Shaker
Some individuals are in the habit of salting food before they even taste it. Remember, 1 tsp of salt is equal to 2,300 mg of sodium. If you are on a 1,500 mg sodium diet, that is about 2/3 tsp table salt. Break the salt shaker habit by removing salt shakers from the table. Use other spices, lemon juice and vinegar to enhance the flavor of foods.
Eating Out
Do not forget about your low sodium diet when heading to a restaurant. Fast food is typically high in sodium, so avoid these restaurants or check nutrition facts before you choose your meal. Ask your waiter how food is prepared, and ask that salt not be added whenever possible.
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