Sodium is one of the essential minerals that your body needs each day. If you eat salty foods, you get a lot of sodium in the form of sodium chloride, or table salt. The problem with sodium is that Americans tend to consume too much. High sodium diets can lead to health problems and it is important that you eat a balanced diet that is low in sodium if you want to prevent problems such as high blood pressure.
High Sodium Foods and Daily Recommendations
Your daily intake of sodium should be a maximum of one teaspoon of salt, which is 2,300 mg of sodium, according to the Harvard School of Public Health. It adds that if you already have high blood pressure, you should only consume two-thirds of a teaspoon or 1,500 mg of sodium. On average, Americans consume one-and-a-half or more teaspoons of salt a day. This is because many foods are high in sodium content. Some foods that contain high levels include whole-wheat and white bread, dill pickles, hot dogs, bran cereals, tomato juice, ham, fish sandwiches, pretzels and potato chips, according to Oregon State University.
Balanced Diet
The key to a balanced diet that is low in sodium is to eat healthy natural foods and avoid unhealthy processed and prepared foods. To do this, your diet should consist of a variety of fresh raw fruits, vegetables, whole grains, nuts, seeds and lean meats, such as fish or poultry. You can also add some naturally raised beef, eggs and milk products. The Harvard School of Public Health states that the key is to prepare your own food and to go light on the salt shaker. Processed foods and foods prepared in restaurants contain high levels of sodium and you are not in control of what is in them.
Tips On Cutting Back
The Harvard School of Public Health has five tips for cutting back on salt. The first is to choose fresh foods rather than processed foods, then season those foods with herbs and spices rather than salt. The second tip is to read the nutrition labels on the foods that you are eating, and aim for foods with less than 300 mg of sodium per serving. The third tip is to decrease the calories and sizes of your meals, which can cut your salt intake in half. The fourth tip is to simply seek out low sodium foods on menus at restaurants. And the final tip is ask your restaurant and places that prepare your food to carry low sodium options; chances are they will listen if more people demand it.
Considerations
The bottom line on sodium is that you need some each day, but you want to limit your intake. To eat a healthy and balanced diet, simply stick to smaller, fresher meals that you prepare and skip the processed foods. By eating a diet that is high in natural fruits and vegetables, you can lower your risk of heart disease, cancer and diabetes. This will also help you keep a healthy body weight and will improve your energy and quality of life.
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