Take Charge of Your Health: Sodium Reduction

Why do we care about sodium?

Salt, AKA sodium chloride, is found naturally in foods and can be added to help preserve and enhance flavor. Salt is essential for our bodies to function properly, however too much salt can lead to health complications.

The daily recommended intake is about 2300 mg per day.

Most Americans consume on average 3400 mg per day.

That’s 1.5 x the recommendation!

Benefits of Low Sodium Diet

· Lowers blood pressure and reduces risk for developing hypertension

· Lowers risk for developing cardiovascular disease (stroke, heart attack, heart failure, etc.)

· Lowers risk for  kidney disease

· Contributes to stronger bones

· Helps manage diabetes

· Lowers the risk for developing some cancers

All “salts” are made of sodium chloride. Different salts are chosen mainly for flavor preferences.

• Iodized Salt: The most common form, usually referred to as “Table Salt”. This salt contains iodine as an additive which helps prevent goiter and hypothyroidism.

• Sea Salt: Made from evaporated ocean water. May contain extra minerals like zinc, iron, & potassium.

• Kosher Salt: No iodine added.

• Pink Himalayan Salt: Harvested from Pakistani mines. The pink hue comes from iron oxide. Like sea salt, it may contain extra minerals like calcium, potassium, iron, and magnesium.

• Potassium Chloride: A salt alternative. Provides a similar flavor without containing actual sodium

Simple Tip for a Low Sodium Diet

· Eat more fresh foods (fruits, vegetables and fresh meats)

· Season with herbs and spices or lemon juice instead of salt. (Try paprika, basil, oregano, sage, etc.)

· Add vegetables to dishes for flavor. Consider onions, bell peppers, or garlic.

· Limit Fast Foods, Frozen Foods, and Prepackaged meals

· Read the Nutrition Label.. Low sodium foods contain less than  140 mg of sodium per serving.

· Look for phrases on food packages such as “Reduced Sodium” or “No salt added”

· Don’t leave a salt shaker on your dining table

· Limit cured meats like pepperoni and sausages

· Rinse canned foods or buy canned foods with no-salt on the label

· Snack on unsalted nuts or seeds

· Increase intake of whole grains and plant foods

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