The typical Western diet contains far too much salt and sodium, and the majority of Americans need to limit their intake. Not only can excess sodium increase your blood pressure, but it may also heighten your risk of developing heart disease or having a stroke. If your doctor has recommended that you begin limiting the amount of salt you eat, ask about making dietary alterations to cut back on sodium.
Limits for Salt and Sodium
You need some sodium in your diet as this mineral maintains your balance of fluids and influences muscle movement. However, on average, an American consumes 3,400 milligrams of sodium in a day, but the highest amount a healthy adult should get daily is 2,300 milligrams, according to the Mayo Clinic. Some people may need to limit their intake to 1,500 milligrams or less, such as those who are sensitive to sodium, black people or adults over the age of 51. People with high blood pressure, diabetes, kidney disease or other conditions may need to limit their intake further as well, and your doctor can help you determine the amount of sodium that is right for you.
Throw Out the Saltshaker
One of the biggest sources of sodium in your diet is probably table salt. One teaspoon contains 2,300 milligrams of sodium, according to MedlinePlus. If you automatically sprinkle almost everything you eat with salt, chances are that you are getting much more sodium than you should be. Your taste buds can become accustomed to eating food with salt, so cut back gradually. Work your way down to using just 1/4 teaspoon of salt a day, and then get rid of the saltshaker. Once your taste buds readjust, your taste for salt will lessen, and you will be able to enjoy your food without the added sodium.
Opt for Natural Foods
While fresh and natural foods contain some amount of sodium, their content is typically low, and it is much lower than the amount found in processed foods. Limit your intake of processed meats like bacon and sausage as well as canned soups and vegetables, all of which contain added salt. Instead, eat more fresh meat like chicken and beef, and read the food labels to ensure the meat has not been injected with a sodium solution. Add more fresh fruits and vegetables to your diet as well. If you do consume processed foods, try to purchase low-sodium varieties whenever possible.
Choose Condiments Wisely
Reading food labels is imperative when you are trying to limit the amount of salt you eat -- sodium may be hiding in some of your favorite items, especially condiments. Soy sauce, salad dressings, ketchup, mustard, relish, Worcestershire sauce and dips are all typically high in sodium. You might use herbs, spices or even fruit juices to flavor your food instead, thereby helping you to reduce your salt and sodium intake while still getting to eat flavorful dishes.
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