Many Americans are consuming far more than the recommended amount of sodium, which is less than 2,400 mg per day, about the size of a teaspoon. Although sodium may increase the flavor of your food, it can also increase your blood pressure and your risk of heart disease. A few general guidelines can help you lower your sodium intake and keep your cardiovascular system healthy.
Table Salt
Table salt is one of the most common seasonings. Adding salt to food during cooking and once food is on the table contributes to your total sodium intake. Experiment with other low-sodium seasonings during cooking to reduce sodium intake. Avoid salt, onion salt, celery salt and garlic salt, and instead try paprika, oregano, nutmeg, cinnamon, curry powder and tarragon. Fresh herbs are also a good choice, as they add flavor without adding sodium. Try parsley, basil, mint, dill, sage and thyme.
Once food is served, try not to add any salt to it. At the very least, reduce the amount of salt you do add. Take the salt shaker off the table, or cover up some of the holes in its top.
Eat Fresh
Processed and packaged foods are some of the biggest contributors of sodium. Although you may be tempted to eat these foods because of their convenience, try to eat fresh, whole foods whenever possible. Fresh foods, such as fruits, vegetables and skinless chicken, are naturally low in sodium. Filling up on these foods, instead of processed foods, helps to lower your sodium intake.
Read Labels
Because processed foods are a significant source of sodium in the diet, learning how to read labels is extremely helpful in lowering sodium intake. Look at the amount of sodium per serving, and choose foods that contain 140 mg of sodium or less per serving. These foods are defined as low-sodium. If you are on a severely restricted sodium diet, choose foods that contain less than 5 mg of sodium per serving.
Another important aspect of reading labels is looking at the ingredient list. Although salt is a big contributor of sodium, it is not the only one. Ingredients with salt, sodium or soda in their name indicate that they contain sodium. Avoid foods that contain ingredients such as baking soda, monosodium glutamate or sodium citrate.
Other Tips
The Mayo Clinic notes that your taste for salt is acquired. Although foods with a lower sodium content may seem bland initially, with time, you can learn to enjoy these lower-sodium foods and may even prefer them. To help ease the transition from a high-sodium diet to a low-sodium diet, cut back on your sodium intake gradually.
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