High blood pressure is a major risk factor for heart disease and stroke, as noted by the Centers for Disease Control and Prevention, and consuming large amounts of salt, or sodium, can raise blood pressure. Adults should have no more than 2,300 mg of sodium daily -- the equivalent of just one teaspoon of salt -- and the Mayo Clinic points out that the recommended daily amount for adults over age 51 and those with high blood pressure is no more than 1,500 mg. Knowing how to track and count sodium in your diet is vital for good health.
Step 1
Read nutrition labels on prepared food products to track the sodium content, listed in milligrams for each serving. Most packaged foods have more than one serving per container, so it is important to know how many servings you eat.
Step 2
Write down the sodium content of everything you eat and drink for breakfast, lunch, dinner and snacks; measure and include the table salt you add to your meals. Keeping a food journal ensures you don't leave out anything. For data on the sodium content of fresh foods like vegetables and fruits, consult the U.S. Department of Agriculture National Nutrient Database.
Step 3
Calculate your total sodium intake for the day after your last meal or snack. Continue this sodium tally for a week or more before computing your average sodium intake.
Step 4
Compare your average sodium intake with the recommended guidelines. Consult your doctor or healthcare provider to discuss ways to manage your sodium intake, if necessary.
Tips and Warnings
- Use your food journal to also track your daily intake of calories, carbohydrates and fat grams. Keeping a food journal is easy once you establish a routine.
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