Consuming too much salt is associated with health problems, particularly cardiovascular disease. Controlling the amount of sodium in your diet involves not only cutting back on the amount of salt you add to your food at the table, but also shopping carefully for the food you eat at home and ordering carefully when dining out in restaurants.
Health Effects of Too Much Salt in the Diet
According to the American Heart Association, consuming high amounts of sodium may increase blood pressure and put you at higher risk for heart disease and stroke. Reducing sodium consumption can prevent high blood pressure from developing and help lower it in those already diagnosed. The American Heart Association recommends limiting sodium intake to 1,500 mg daily. On average, Americans consume 3,436 mg of sodium daily.
Canned and Prepared Foods
Of the 3,436 daily mg of salt in the American diet, up to 75 percent can be attributed to salt added to processed foods by manufacturers, according to the American Heart Association. These products, as spelled out in the Cleveland Clinic's low-sodium diet guidelines, include canned soups, entrees, vegetables, pasta and rice mixes, frozen dinners, instant cereal and puddings, and gravy sauce mixes. Check nutrition labels carefully when grocery shopping, as there are lower sodium options available, and prepare meals from fresh ingredients without added salt when possible. When looking at labels, the Cleveland Clinic recommends focusing on the amount of sodium in grams per serving rather than the percentage of daily value, which may or may not be accurate for your diet.
Condiments
Condiments are another major food source of sodium. Spices and spice blends are a good substitute for salt when seasoning your food. For fish and vegetables, fresh lemon juice is a healthier alternative to salt.
Dining Out
When eating out in restaurants, the Cleveland Clinic offers the following tips for controlling the amount of sodium in your meal:
For appetizers, choose fresh fruit or vegetables rather than soups, and avoid bread and rolls with salty, buttery crusts.
In salads, avoid pickles, canned or marinated vegetables, cured meats, seasoned croutons, cheeses and salted seeds, and limit the amount of salad dressing you use.
When ordering main courses, choose meat, poultry and fish that is broiled, grilled or roasted. Choose plain vegetables, potatoes and noodles. Ask for low sodium menu choices, and request that food be cooked without salt or monosodium glutamate (MSG).
Avoid restaurants that do not prepare food to order, such as fast food and buffet-style restaurants.
Avoid casseroles, mixed dishes, gravies and sauces.
If you do choose fast food, order salads or non-fried and non-breaded entrees and skip the special sauces, condiments and cheese.
For dessert, try fresh fruit, ices, ice cream, sherbet, gelatin or plain cake.
Salt in Medications
One perhaps unexpected source of dietary sodium is medicine. According to the American Heart Association, some medications contain high amounts of sodium. As with food, read the labels on over-the-counter drugs carefully. Antacids with 5 mg or more of sodium per dose are required to have a statement of sodium content on the label. Some manufacturers offer low-sodium over-the-counter products.
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