While most foods contain at least traces of natural sodium, salt added to foods represents the major source of sodium in average diets. On a typical day, you might consume salt in breakfast cereal, toast and butter, tomato juice, fast foods, snacks, frozen pizza and baked desserts. Because you have no control over the salt added to commercially made foods, you need to manage your sodium intake via changes in your food selection, cooking methods and eating habits. A better cardiovascular health outlook will be your reward.
Daily Goals
Know what to shoot for as you limit salt in your diet. Healthy adults should consume less than 2,300 mg of sodium, or 1 tsp. of salt, daily. If you have high blood pressure, your daily goal should be to take in fewer than 1,500 mg of sodium.
Select Whole Foods
Three-quarters of all the salt consumed in America comes from commercially processed foods such as canned, frozen and restaurant entrees, according to the Harvard School of Public Health. Choosing more whole grains, milk and fresh meats, fish, fruits and vegetables will provide meal ingredients with less or no added salt.
Reduce Portion Sizes
Especially when eating processed foods, serve yourself less. The U.S. Department of Agriculture relates that the more food people consume, the higher their sodium intake generally is. Downsize your portions for automatic salt reduction in meals.
Eat More Produce
Your dietary ratio of sodium to potassium is important to your cardiovascular health. Putting more unsalted fruits and vegetables on your plate than other foods can strike the correct balance of lower sodium and greater potassium. The USDA recommends serving enough fruits and vegetables per meal to cover half your plate.
Season With Spice
If you eat less salt, you'll crave less salt as time goes by. The American Heart Association suggests replacing salt used as seasoning in cooking and at the table with sodium-free herbs and spices.
Target Canned Foods
Many canned foods have very large amounts of sodium per serving, as salt is added for taste and preservation purposes. Compare food labels and limit or avoid those with high sodium, such as tomato juice, sauerkraut and cottage cheese. Choose reduced-sodium canned vegetables and soups whenever possible. Drain and rinse foods such as regular canned beans and tuna fish to wash away some of the excess salt.
References
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
- Harvard School of Public Health: Lower Salt and Sodium
- NIH Research Matters; Sodium-Potassium Ratio Linked to Cardiovascular Disease Risk; January 2009
- USDA's MyPlate.gov: Food Groups
- American Heart Association: How Do I Follow a Healthy Diet?
- Harvard School of Public Health: Tasting Success With Cutting Salt
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