Dietary sodium is the sodium that you consume daily. Sodium (the most common form being sodium chloride, the technical name for salt) is an important mineral that helps regulate the fluids in your body. It is necessary to have some sodium but in excessive amounts, sodium can cause serious health problems, including hypertension (high blood pressure), heart disease, oedema (fluid retention), and kidney stones.
Daily Limit
The American Heart Association recommends that no more than 2,300 milligrams of salt be consumed per day, which is about 1 tablespoon of table salt. This includes all sodium that is eaten throughout the day. It’s not much, especially when compared to the average Western diet, which researchers say supplies more than 5 times the recommended daily allowance; thus, sodium deficiency is not common in the Western world.
People who already have high blood pressure should consume less sodium. A recent study showed that a diet of only 1,500 mg of sodium per day can help keep blood pressure from rising and help blood pressure medicines work better for the people who followed this diet.
Sodium in Foods
Dietary sodium is found in many foods, especially snack foods, baked goods, processed meats, and other processed foods. It has a distinct and popular flavor and acts as a food enhancer as well as a preserver for many packaged foods. The more processed the food is, the higher sodium content it has. For example, chicken bouillon cubes contain 16,300 mg per 100g (3. 5 ounces); soy sauce contains 7,120 mg; pretzels have 1,720 mg; and margarine has 800 mg on average.
Low Sodium Tips
Start reducing the amount of sodium in your diet to avoid health complications. And if you already have health issues such as high blood pressure, it’s a good idea to begin a low-sodium diet. Just follow these helpful hints:
1. Eat canned foods like soup, vegetables, and pastas, as well as broths and bouillon cubes sparingly. Try creating your own dishes with fresh ingredients instead. You’ll most likely enjoy the taste even better!
2. Eat fresh poultry, seafood, and lean meats instead of canned or processed.
3. Avoid snack foods and other foods that add extra salt, such as salted nuts. Go for the roasted or plain version.
4. Limit the amount of chips, crackers, pretzels, and other snack foods you eat during the day. Keep baggies of cut and washed fresh, crunchy veggies like carrots, cucumbers, and cauliflower available in your refrigerator to satisfy your munchies.
5. Avoid bacon unless it is sodium free.
6. Switch to low-sodium butter or margarine. The difference in taste when cooking, if you notice any at all, will make up for itself when you realize how you are helping your body.
7. Are the spices kept in the farthest corner of your pantry? Pull them out! Spices and herbs are the best ways to enhance the flavor of your foods safely, without having to add heart-damaging salt while cooking or at the table.
8. Add a bit of vinegar, olive oil, and a squirt of lemon to top your salad off instead of high-sodium dressing.
9. Don’t let pre-flavored rice, potatoes, pastas, or other pre-flavored side dishes ruin your meal. Work with the most natural ingredients possible to avoid excess salt.
10. Limit frozen dinners, frozen pizzas, and boxed or packaged mixes and meals. These all contain much more sodium than you would likely include when creating something from scratch.
11. Look for package labels that mention lower sodium or less salt; even breakfast cereals can be found in reduced sodium versions.
12. Some of the worst foods for high sodium levels are fast foods. Severely limit the amount you eat out. When you eat at a restaurant, specify that you want your food prepared with no extra salt.
13. Even some drugs and medicines contain salt, so be sure read labels carefully on over-the-counter drugs.
14. One of the easiest ways to avoid excess dietary sodium is by not adding table salt to your finished meal or when preparing a dish. Don’t even keep it out for use during a meal; let garlic or another tasty herb or spice be pepper’s new tabletop companion.