The 2010 dietary guidelines for Americans recommend you consume fewer than 2,300 mg of sodium daily. But for half of the population, the sodium recommendations are even lower. People who are older than 51 years or are of African-American descent and those who suffer from hypertension, diabetes or kidney disease should consume just 1,500 mg per day. Learning how to taper your salt intake can help you live a healthier and longer life.
Significance
According to the Centers for Disease Control and Prevention, the average daily intake of sodium in the United States is 3,375 mg. Table salt is just one source of sodium. About 77 percent of the salt you consume comes from processed and restaurant foods, notes the Center for Science in the Public Interest. Too much sodium contributes to high blood pressure, heart attack, stroke, heart failure and kidney disease. If Americans reduce sodium intake by half, it could save 150,000 lives and $1.5 trillion in medical costs over 20 years, reports CSPI.
Eat Unprocessed Meats
Processed meats such as hot dogs, deli meats, sausage and bacon are high in sodium. Opt for plain, lean meats instead of these choices. For your next barbecue, grill plain chicken marinated in lemon juice and rosemary. Make a sandwich with no-salt added, water-packed tuna mixed with lemon juice and plain yogurt, or at least choose low-sodium deli turkey. Make your own breakfast sausage using lean ground turkey, fennel seeds, Italian seasoning and only a dash of sea salt.
Rinse Canned Foods
Canned vegetables and beans contain 400 mg or more of salt per ½ cup serving. You do not have to give up the convenience of these products, however. Simply choose no-salt added varieties or rinse the vegetables before cooking with them to remove much of the salt.
Cook at Home
Many restaurant meals contain more than one day's worth of sodium. For example, a burrito from the fresh Mexican restaurant Chipotle made with a tortilla, steak, rice, beans and salsa contains over 1,900 mg of sodium; an order of ribs from the chain restaurant Chili's contains over 4,000 mg of sodium; and spaghetti and Italian sausage from Olive Garden contains over 3,000 mg of sodium. Even store-bought muffins, bagels, sandwiches and soups contain more than one-third of the 1,500 mg intake recommended for half of Americans. If you reduce your intake of restaurant meals, you can reduce your exposure to these high-sodium foods. At home, use citrus juice, herbs, vinegar and spices to flavor vegetables, salads, meats and grains. Opt for no-salt seasoning blends or talk to your doctor about using a no-salt substitute.
References
- Chipotle: Nutrition
- Chili's: Nutrition
- Dietary Guidelines for Americans; Executive Summary; 2010
- American Heart Association; Why Should I Limit Sodium; Oct. 2007
- Center for Science in the Public Interest: Salt: The Forgotten Killer
- Center for Disease Control and Prevention; National Health and Nutrition Examination Survey; Intake of Calories and Selected Nutrients for the United States Population; 1999-2000
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