Sodium is an essential mineral that plays a roll in a variety of biological functions. It helps balance fluids in the body and operate muscles and nerves, among other tasks. Most healthy adults should consume up to 2,300 mg of sodium a day. Adults over 51, however, should limit their intake to 1,300 mg a day, as should people with hypertension, diabetes, kidney disease, cirrhosis and some other health problems. These are general recommendations; do not supersede your doctor's instructions. With attention to what you buy and how you prepare food, it's relatively easy to manage your sodium intake.
Step 1
Review the nutrition data label on all packages of food you purchase. Look at the section for nutrients to limit, which includes fats, cholesterol and sodium quantities. Remember that the stated quantities are per serving, not per package, so check the serving size too. Sodium can be high in foods that are not obviously salty.
Step 2
Opt for fresh and whole foods over processed, packaged foods whenever possible. In conjunction with restaurant food, processed foods account for more than three-quarters of the sodium in the typical American diet, notes the Centers for Disease Control and Prevention.
Step 3
Purchase processed foods with lowered sodium. Understand labeling requirements. Products identified as sodium- or salt-free contain less than 5 mg per serving, products labeled very low sodium have less than 35 mg per serving and products identified as low-sodium contain less than 140 mg per serving. Reduced sodium products have at least 25 percent less sodium than the regular version, and those labeled light in sodium have at least 50 percent less than the regular version. "No salt added" doesn't necessarily indicate low sodium, just that the product contains only naturally occurring sodium.
Step 4
Eat a diet rich in fruits, vegetables and whole grains. While these contain naturally occurring sodium, levels are relatively low. Refined grains, which are processed foods, are higher in sodium than whole grain foods.
Step 5
Choose fresh fruits and vegetables whenever possible. Check labels to ensure you buy frozen or canned products without added sodium.
Step 6
Dine out infrequently, as many restaurant foods are heavily salted and you generally have no control over salt levels. Request no added salt when you do eat out. Avoid fast food and restaurants serving processed foods. Skip bacon and other cured meats.
Step 7
Season your foods at home with herbs and spices, and skip the salt when cooking. Don't sprinkle it on your food as a finishing touch, either. Be patient; your taste changes gradually when you cut out added salt, slowly adapting to your new eating habits, notes MayoClinic.com.
Step 8
Forgo or limit soy sauce and other condiments, such as many salad dressings and bottled sauces, that are high in sodium. Measure them out with measuring cups and spoons when using them to limit serving sizes, which are difficult to estimate and easy to overdo.
Step 9
Eat fresh poultry, fish and meats, rather than canned and cured products that are high in sodium. Rinse canned fish and meat off to eliminate some of the surface salt when you do eat them.
Step 10
Buy low-sodium cookbooks to facilitate home cooking while managing your sodium intake.
Things You'll Need
- Measuring cups and spoons
References
- MedlinePlus: Sodium in Diet
- MayoClinic.com; Sodium: How to Tame Your Salt Habit Now; May 2011
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- Centers for Disease Control and Prevention; Most Americans Should Consume Less Sodium; March 2009
- National Heart, Lung and Blood Institute: Tips for Reducing Sodium in Your Diet
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