Cutting back on salt is one of the most important things a person can do for her health. Too much salt can lead to high blood pressure and other cardiovascular problems, according to the Mayo Clinic. Always check product labels for the sodium content and cook with the freshest ingredients whenever possible.
Amount
The American Heart Association recommends consuming less than 2,300 mg--the equivalent of 1 teaspoon of salt--per day. People with high blood pressure, certain ethnic groups like African Americans, and the elderly benefit from consuming only 1,500 mg daily. Since everyone's needs are different, talk to a health care provider about exactly how much salt to consume.
Labels
Product labels can be tricky because salt is not always listed simply as sodium. It can also be found in salt compounds like the following, listed on the Mayo Clinic's website: MSG, baking powder, baking soda, disodium phosphate, sodium alginate, and sodium nitrate or nitrate. If any of these products are listed at the top of the ingredient list, the product is high in salt. The total amount of sodium should also be listed on the product label.
Diet
Reducing sodium can be tricky and time-consuming. The reason is that most salt comes from processed foods rather than the salt shaker. To combat this, always purchase fresh fruits and vegetables. Try to avoid anything canned, as sodium is a common preservative in canned goods. Also purchase fresh herbs like parsley, oregano and basil instead of seasoning with salt.
Considerations
People at risk for high blood pressure should talk to their health care providers about following a special diet. The government-created DASH diet (Dietary Approaches to Stop Hypertension) is popular and successful. It provides menus and recipes for people following both the 2,300 mg-a-day guideline and the 1,500-mg-a-day guideline. For more information, check out the link in the Resources section below.
Benefits
Reducing sodium also provides a flatter midsection. Salt causes us to retain water which leads to bloating. According to Cut Salt Get Cut an article that appeared in Men's Fitness, reducing sodium can result in a flatter midsection in just a few days. Cutting back on salt allows people to look and feel their best.
