Most people get much more sodium than the body needs. High sodium intake is a major cause of high blood pressure, which increases your risk of heart disease. Although the American Heart Association recommends consuming less than 2,400 milligrams per day, on average, American men consume 3,100 to 4,700 milligrams per day, while American women consume 2,300 to 3,100 milligrams daily. Taking steps to lower your sodium intake to vital to keeping your blood pressure normal and your heart healthy.
Substitute with Herbs and Spices
Although the terms salt and sodium are often used interchangeably, they are not the same thing. Salt contains 40 percent sodium and 60 percent of another mineral, chloride. Although table salt is not pure sodium, it is a significant source of sodium in the diet. Because the seasoning is such a good flavor enhancer, many recipes call for salt. Many people also use a salt shaker to add salt. While this may seem harmless, consider this: 1 teaspoon of salt contains 2,325 milligrams of sodium.
Avoiding salt in recipes and not using salt at the dinner table can significantly lower your sodium intake. Removing salt does not have to mean flavorless meals. Experiment with other herbs and spices and learn how to season your food without adding sodium. The Colorado State University Extension recommends basil, sage, dill, oregano, thyme, rosemary or paprika for poultry and thyme, cumin, celery seed, lemon peel or dry mustard for seafood. Season fruits and desserts with allspice, ginger, cinnamon, nutmeg or cloves.
Buy Fresh Foods
The majority of sodium in the American diet comes from packaged and processed convenience foods, according to MayoClinic.com. Sodium is not only a flavor enhancer, but it also increases the shelf life of foods, making them more lucrative for manufacturers. A good way to lower your sodium intake is to buy fresh, whole foods instead of processed foods, like bread, prepared pasta dishes, crackers, frozen pizza, deli meats and canned soups.
Stay on the perimeter of the grocery store and avoid wandering down the aisles. The perimeter contains all of the fresh foods, like produce, fresh meat and eggs. Once you venture into the aisles, you are exposed to the packaged, processed and frozen foods that increase your sodium intake.
Eat at Home
Eating out is another contributing factor to high sodium intake. Restaurant chefs often add a lot of salt to foods to increase their flavor and keep you coming back for more. Although you can ask the waiter to tell the chef to avoid adding salt, you still can’t control the chef’s hand. The only way to definitively control the amount of sodium in your meals is to prepare them yourself. While there is nothing wrong with eating out occasionally, try to prepare most of your meals at home.
Salt Substitutes
Salt substitutes are another way to lower your sodium intake, but this avenue should be traveled with caution. Salt substitutes replace sodium with potassium. While high potassium intake is generally safe for healthy people, you may experience abnormal heart rhythms and heart attack from consuming excess potassium. Talk with your doctor before using salt substitutes.
