Tips to Reduce Sodium Intake

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    As many of us know, overconsumption of sodium is one of the most prevalent issues patients face in nutrition and dietetics. Heart disease is currently the leading cause of death in the United States. Fortunately, individuals can reduce their risk of heart disease through lifestyle and dietary changes. It is important to limit sodium because diets higher in sodium are associated with an increased risk of developing high blood pressure, a significant cause of stroke and heart disease.

So how much sodium is too much? 

            A teaspoon of table salt contains 2300 milligrams of sodium. The dietary guidelines for Americans recommend consuming less than 2300 milligrams of sodium per day. For most Americans, this recommendation can be challenging to follow. Prepared and pre-made food contain sodium which can add up throughout the day. Over 70% of dietary sodium comes from eating packaged and prepared foods. Since such a significant portion of sodium comes from these foods, it is not enough to reduce the amount of table salt added to food when cooking or eating.

How to Reduce Sodium Intake 

            The best way to control the sodium in your diet is to watch your intake of highly processed foods and consume more fruits, vegetables, legumes, and whole grains.

·      Read food labels and pay attention to serving sizes

·      Prepare your own food

·      Limit cured meats such as deli meats and sausages

·      Choose light or reduce sodium condiments such as dressings

·      Substitute high sodium snacks like crackers and chips with lower sodium options

-       AS

https://www.cdc.gov/heartdisease/index.htm                    

https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet

https://www.eatright.org/health/wellness/heart-and-cardiovascular-health/the-facts-on-sodium-and-high-blood-pressure

 

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