Sodium is an essential part of the human diet, although Americans consume far more than they need, according to the U.S. Department of Agriculture's 2010 Dietary Guidelines for Americans. The problem is that Americans consume too many processed, fried and unhealthy foods and not enough fruits and vegetables. Most prepackaged foods and canned goods have high levels of sodium. Adding salt to the food you eat contributes even more sodium to your bottom line. The risk that sodium poses to your health is elevated blood pressure and increased risk of heart disease.
Step 1
Make it a goal to eat no more than 2,300 mg of sodium per day, which is the USDA recommendation. The USDA strongly recommends that if you have high-blood pressure you consume no more than 1,500 mg per day, which is less than 1 tsp. of table salt. The average American consumes over 4,500 mg of sodium per day.
Step 2
Avoid eating canned goods, chips and pre-made meals, such as TV dinners, whenever possible. These foods are loaded with sodium. While you're at the grocery store, read labels and look for low-sodium products. Whenever possible, get in the kitchen, and prepare your meals from scratch, using herb and spice alternatives to salt. An example dinner could include lemon-pepper chicken breast, broccoli florets and whole-grain rice. Make up a big batch of an entree on the weekends, and freeze individual portions for weekday meals. For snacks, have low-sodium snacks such as carrot sticks, mixed fruit, salt-free nuts or pretzels or licorice.
Step 3
Avoid adding salt to your foods, such as french fries, potatoes and vegetables. Try other flavorings, such as lemon and lime, pepper, curry powder, thyme, orange zest, rosemary, cinnamon, ginger and nutmeg. Experiment with various combinations.
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