How To Reduce Sodium In Your Diet

Millions of people suffer from high blood pressure, which can be caused and influenced by many factors. But one of the biggest culprits is sodium.

Too much sodium in your body causes your blood to retain too much fluid, requiring your heart to work harder to pump blood. High blood pressure, or hypertension, is a leading risk factor for heart attack and stroke.

It’s hard to completely avoid sodium because it occurs naturally in many foods. And in fact, your body needs some sodium, to help regulate fluids. The challenge is getting the right mix of sodium, and its most common form, salt, on a daily basis.

World Salt Awareness Week

With this being World Salt Awareness Week, the Pennsylvania Medical Society has taken on the task of educating the public about the dangers of too much sodium, and offering tips for cutting back.

“Most people know that you really need to watch how much sodium you take in,”  said Ralph Schmeltz, MD, president of the Pennsylvania Medical Society. “The problem is that it can be tricky to understand where all of this comes into a diet, and then how much you’re actually digesting.”

Processed food

If you tend to eat anything that comes out of a can or box, chances are that item contains a lot of sodium. Salt makes food more flavorful so food processors tend to use a lot of it to cover up the loss of natural flavor that occurs during the manufacturing process.

Here are six ways to help control your sodium/salt intake:

1. Learn how to read food labels. Visit the Mayo Clinic’s website which includes an interactive food label for learning purposes.
2. Instead of salty snacks, enjoy a piece of fruit or vegetable.
3. Think ‘Fresh’ and not ‘Processed.’ Fresh meat is lower in sodium than processed meats such as luncheon meats, hot dogs, and sausages.
4. Buy a cookbook written for those concerned about heart disease and high blood pressure. There are plenty of good recipes available that taste great and closely monitor the amount of sodium used.
5. Try substituting spices and juices for salt.
6. Since it’s nearly impossible to avoid processed foods, buy low-sodium products.

No more than 2,300 mg per day

While your body needs some sodium to maintain the right balance of fluids, transmit nerve impulses, and to help with muscle contraction and relaxation, many people are getting far more than is recommended. New dietary guidelines for Americans suggest a healthy adult shouldn’t exceed 2,300 mg of sodium a day.

But, depending upon your situation, some people should consume even less. Persons who should reduce their sodium intake are those already with high blood pressure, kidney disease, or diabetes.

Also, African-Americans and older adults should closely watch how much sodium is in their diet. Considering the average American consumes 3,400 mg of sodium per day, it’s easy to see the challenge.