Americans typically eat excessive amounts of sodium, mostly in the form of salt. It is an essential nutrient; however, in excess sodium increases your risk of adverse health effects, including cardiovascular disease, congestive heart failure, and kidney disease. Moreover, the more salt you consume, the higher your blood pressure. Reducing your sodium intake will reduce your blood pressure as well as reduce your chronic disease risk. The DASH diet (Dietary Approaches to Stop Hypertension) is the result of a clinical trial published in the New England Journal of Medicine in April of 1997, which focused on dietary measures to reduce blood pressure. It was found that, "A diet rich in fruits, vegetables, and low-fat dairy foods and with reduced saturated and total fat can substantially lower blood pressure." Following the DASH diet can help you to prevent or treat hypertension.
Sodium: Main Sources
When you eat sodium, it's mostly in the form of salt (sodium chloride). Sodium sneaks its way into most packaged foods, which are the greatest source of sodium in the American diet. Although processed foods contribute greatly to your salt intake, cooking and table salt also contribute to the total sodium that Americans consume. According to the USDA National Nutrient Database for Salt and sodium, canned foods and fast foods are among the highest sources of salt in the US. Many fresh fruits and vegetables contain a very small and insignificant amount of sodium. Even milk contains a very small amount of natural sodium. When you reach for that salt shaker, remember, just 1 tsp of salt contains 2,325 mg of sodium, so shake lightly.
Goals
Reduce your chronic disease risk by following the USDA 2010 Dietary Guidelines for Americans for sodium intake. Your daily sodium intake should be less than 2,300 mg; if you are age 51 or older, further reduce your intake to 1,500 mg. Some disease states will be benefited with a 1,500 mg, low sodium intake, such as hypertension, diabetes, or chronic kidney disease. The latter recommendation not only applies to about half the U.S. population, but it also helps to guard against the development of chronic diseases.
Ways to Implement a Low Sodium Diet
Create a personalized plan. If you eat three meals each day, and your goal is 2,000 mg sodium per day then devise a healthy, acceptable amount of sodium for each meal and create an allowance for sodium in snack foods. For example, if you visit a fast food restaurant, ask to see the nutrition information of the menu, and choose meal items with 500 mg of sodium or less.
When dining out, simply ask to have your meal prepared without salt; you can always add a little salt at the table if need be.
Public health researchers suggest starting out with small changes and gradually decrease your sodium intake to improve your probability of success. Focus on all the components of your meal, not just the meat. Carbohydrate rich foods such as pasta and rice can be topped with sautéed vegetables for a low sodium meal. Chili made from low-sodium canned goods may be served alongside warmed tortillas instead of tortilla chips. Replace unhealthy snacks and deserts with a fresh fruit salad, sugarless gelatin or a cup of hot chocolate made with real cocoa powder and milk.
Salt Alternatives
In addition to salt alternatives, such as Morton Light Salt or NutraSalt, which are mixtures of sodium and potassium chloride, other common household ingredients may help overcome salt cravings that arise. Cook with lemon or lime juice, or vinegar at home to mimic the flavor of salt. Spice up your meals with onion or garlic powder, fresh grated ginger or other fresh spices. Instead of using soy sauce, with a whopping 335 mg sodium per teaspoon, try the product Liquid Aminos by Bragg; it is similar to soy sauce in taste and appearance but contains only 160 mg sodium per teaspoon. Be creative and soon you will find your taste buds more sensitive to the flavor of salt and less will satisfy you.
References
- 2010 Dietary Guidelines for Americans; Ch. 3, Food and Food Components to Reduce; USDA, Center for Nutrition Policy and Promotion; 2010.
- "New England Journal of Medicine"; A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group; Appel LJ, Moore TJ, Obarzanek E, Vollmer WM, Svetkey LP, Sacks FM, Bray GA, Vogt TM, Cutler JA, Windhauser MM, Lin PH, Karanja N; April 1997.
- USDA National Nutrient Database for Standard Reference, Release 23, Sodium, Na; USDA; Sept 2010.
- American Journal of Clinical Nutrition, The public health implications of the Dietary Approaches to Stop Hypertension Trial; Blackburn G; July 2001.
- USDA, Nutritent Data Laboratory; Soy sauce made from soy (tamari); USDA; Sept 2010.
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