If you're like most adults, you need anywhere between 1,500 and 2,400 mg of sodium in your diet each day, according to experts at the Mayo Clinic. However, serious health conditions such as high blood pressure, heart disease and diabetes, or being over the age of 50, may necessitate a smaller amount of sodium. People of African American descent need to be especially careful about the level of sodium in their diet, since high blood pressure is more common at earlier ages than in other races, reports the Mayo Clinic. All of these factors play a role in how a person's body reacts to sodium or salt. But it's quite possible to control your sodium levels with diet.
Step 1
Write it down. Sodium is a lot like calories. You probably get more sodium in your diet than you think, so keep track of everything you eat in a food journal, urges the Mayo Clinic. Not only does this provide a better understanding of the sodium in your diet, but also in each item of food. The numbers may surprise you. Refer to food labels to determine the amount of sodium in a serving of food. Manufacturers are required to provide this information on all products.
Step 2
Buy fresh. The National Heart, Lung and Blood Institute recommends buying fresh whenever possible to help lower sodium levels in your diet. Canned, frozen and processed foods often contain sodium or salt, so stick with fresh fruits, vegetables and meats.
Step 3
Avoid salting your foods. Another suggestion by the Mayo Clinic is to avoid adding salt, even while preparing your meals. A single teaspoon of salt contains 2,300 mg of sodium. That's 100 mg less than the high end of the daily recommended sodium range.
Step 4
Opt for herbs. The National Heart, Lung and Blood Institute and the Mayo Clinic agree that you should start using herbs and spices instead of salt to season your food.
Step 5
Start reading those food labels, advises the Mayo Clinic. Most prepackaged foods have food labels that list the amount of sodium with each serving. Before you put anything in your cart, make sure you know exactly how many milligrams of sodium are in it.
Step 6
Pay attention to serving size. While you may be buying low-sodium foods, it's possible to get too much sodium if you're not following the serving size. For the sake of example, use macaroni and cheese. When prepared, a single cup has over 600 mg of sodium. Eat one and a half servings, and your sodium intake is already 900 mg for the day.
Step 7
Rinse your foods. You can also reduce the amount of sodium by rinsing canned goods prior to use, attests the National Heart, Lung and Blood Institute. The amount of sodium reduced is debatable, but it's a good practice to get into.
Step 8
Steer clear of fast foods. Though there are many reasons why you should avoid eating fast foods, they're often laden with sodium or salt. Before ordering or eating anything from a fast food chain, check its website for nutritional facts of the menu.
Member Comments