Too much sodium in your diet can cause high blood pressure and raise your risk for heart disease, stroke and kidney disease. Healthy adults should not have more than 2,300 mg sodium per day, and individuals with hypertension should not have more than 1,500 mg. A single meal with prepared foods can contribute several times this amount, but you can limit your sodium intake by making careful choices at restaurants.
Entree
Grilled or roasted fresh lean beef, chicken or turkey breast, fish or shellfish may be lower in sodium than fried versions or processed meats, such as sausage. Ask your server for your food to be prepared without added salt or monosodium glutamate, or MSG, which is a common flavor enhancer in Chinese restaurants. For a side dish, avoid French fries or rice or mashed potatoes with gravy. Instead, order steamed vegetables, which provide potassium, an essential mineral for regulating blood pressure.
Salads
Soups are typically high in sodium, and unless your restaurant offers low-sodium options, a salad is a lower-sodium starter. Order a fresh salad instead of a prepared salad, such as coleslaw, tuna salad or pasta salad. Vegetables are low in sodium, so get plenty of greens, cucumbers, tomatoes or other vegetables. Make your salad more interesting with nuts or seeds, which are low-sodium, and skip high-sodium toppings such as croutons, cheese and cold cuts. Have a low-sodium dressing, or opt for oil and vinegar instead.
Desserts and Beverages
Some desserts, such as ice cream, may be low in sodium, while baked goods may be high-sodium. Eating too many calories can lead to weight gain and high blood pressure, so it is a good idea to limit your calories from desserts and beverages, whether or not they are low in sodium. Low-sodium, reduced-calorie prepared desserts include fresh fruit salads, low-fat yogurt parfaits and fat-free sorbet. For a beverage, ask for water, which is sodium-free, with lemon, lime or spearmint as a garnish.
Other Tips
Many prepared foods come with high-sodium seasonings, sauces or condiments, such as marinara sauce, seasoned salt, ketchup, hot sauce, relish or soy sauce. Order these on the side, and do not add extra salt or sauce at the table. Bread is usually high in sodium, and MayoClinic.com suggests that you skip it if your server puts a basket with bread, breadsticks or rolls on your table. Regardless of the sodium content of your prepared foods, you can limit your intake by eating a smaller portion size.
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