If you consume too much sodium on a daily basis, you are at an increased risk of developing certain chronic diseases such as hypertension and cardiovascular disease. If you have high blood pressure or are at risk for developing it, it is important to follow a low-sodium diet. Making small dietary changes can help reduce your total sodium intake.
Know Your Numbers
The 2010 Dietary Guidelines for Americans recommends adults and adolescents should reduce sodium intake to less than 2,300 mg per day. People over the age of 50 or those living with high blood pressure, diabetes or chronic kidney failure should reduce their sodium intakes to less than 1,500 mg per day. As additional dietary restrictions may be warranted, you should consult with your health care professional concerning your optimum individual intake.
Eliminate Table Salt
Choose salt-free seasonings like garlic, onion powder, red pepper, garlic and basil when trying to follow a low sodium diet. You should avoid table salt as it contains greater than 2,300 mg of sodium per teaspoon. Condiments such as ketchup, barbecue sauce and certain salad dressings are also high in sodium.
Avoid Processed Foods
Select fresh or frozen vegetables, unprocessed meats and whole foods is an important part of a low sodium diet. Processed foods like canned vegetables, dried potatoes, canned meats and certain cheeses contain added sodium as a preservative. You should avoid these foods as well as snack items such as chips and pretzels.
Read the Nutrition Facts Label
Aim for foods that contain less than 300 mg of sodium per serving. According to the American Dietetic Association, foods that contain more than 300 mg of sodium per serving may not fit into a low sodium diet plan. Read the nutrition facts label found on most food products, as it will note the portion size, as well as the milligrams of sodium per serving. Remember to also compare how many servings you are eating with the sodium content to ensure you know exactly how much sodium you are consuming.
Member Comments