Low Sodium Diets

Most people could benefit by choosing low sodium diets. First, let's understand what sodium is and how it affects your body. Sodium is a mineral required by the body to keep body fluids in balance. We need sodium to transport nutrients, transmit nerve impulses, and contract muscles.

Most Americans eat way more sodium than the recommended daily limit. Dietary guidelines suggest healthy adults should eat a maximum of 2,300 mg of sodium per day (the equivalent of 1 teaspoon's worth). The average American takes in around 4,000 mg every day!

Furthermore, the Centers for Disease Control (CDC) just recently released a new report advising over 70% of Americans to adopt low sodium diets and cut their sodium intake to 1,500 mg per day! Among the people included in this recommendation are:

1. People with existing hypertension
2. People age 40 and up
3. African-Americans ages 20 to 39

Health Issues

Diets high in sodium often lead to many serious health problems, including:

- High blood pressure
- Stroke
- Heart attack
- Kidney disease

In a National Institutes of Health study, men and women with pre-hypertension who reduced their sodium intake by 25 to 35% had a 25% lower risk of developing cardiovascular disease over the 10 to 15 years after they reduced their sodium intake.

Tips For Cutting Back on Sodium

Here are some tips to help you cut down on your daily salt intake and develop a low sodium diet:

- Shop for foods with reduced sodium or no salt added
- Use herbs and spices, salt-free seasoning blends, vinegars, and citrus in place of salt
- Read nutrition labels so you become aware of how much salt is in the foods you eat
- Eat more fresh foods, such as fruits, vegetables, lean meats, poultry, fish, and whole grains
- Limit your use of sodium-filled condiments, such as salad dressings, sauces, dips, ketchup, and mustard
- Rinse canned vegetables and beans before using
- When eating out, tell your server or the manager you're on a low sodium diet and ask if they can recommend low-salt dishes or prepare your dish without added salt

Reading Labels

Keep an eye out for "low-salt" or "low-sodium" labels on cans and packages. These labels mean the food has 140 mg of sodium or less per serving. "Very low sodium" means it has 35 mg or less per serving and “sodium free” signifies 5 mg or less per serving.

Also, pay attention to serving sizes. A 3-serving can of soup with 400 mg of sodium per serving actually gives you 1200 mg of sodium if you eat the whole can. “Reduced-salt” or “reduced-sodium” simply means that the product has at least 25 percent less sodium than the original version of the same product; however, this doesn’t necessarily mean that the food is low in sodium.

Choosing the Right Foods

Here are some basic guidelines to help you pick the right foods for low sodium diets:

Meats

Pick these: Fresh Meats from the butcher or Frozen Meats (without breading, seasoning, or marinades)

Instead of these: Processed Deli Meats (Pepperoni, Bologna, Salami, Pastrami, Ham, Turkey, Corned Beef), Sausage, Bacon, Hot Dogs, Breaded Meats (Chicken Nuggets, Fish Sticks), Canned Meats (Spam), Smoked or Cured Meats

Dairy

Pick these: Milk, Yogurt, Ice Cream, Frozen Yogurt, Low Sodium Cheeses (Swiss, Mozzarella)

Instead of these: Buttermilk, Processed Cheese Spreads (Cheez Wiz, Easy Cheese), Processed Cheese (Velveeta, American, Pepper Jack, Nacho Cheese), Pimento and Cheddar Cheese

Grains

Pick these: English Muffins, Whole Wheat & Whole Grain Bagels, Pasta, Noodles, and Rice, Cooked Hot Cereals, Unsalted or Low Sodium Snack Foods (Whole Grain Pretzels and Crackers)

Instead of these: Biscuits, Prepared Mixes (Pancake, Muffins, Cornbread), Seasoned Rice, Noodle, or Potato Mixes (i.e., Rice-a-Roni, Macaroni and Cheese), Coating Mixes (Seasoned Bread Crumbs, Shake’n’Bake), Salted Snack Foods (Potato Chips, Corn Chips, Pretzels, Pork Rinds, Crackers)

Vegetables/Nuts/Legumes

Pick these: Fresh or Frozen Vegetables, Canned Vegetables with "no salt added," Low Sodium Vegetable Juices, Low Sodium or Natural Peanut Butter, Unsalted Nuts, Dried beans, Peas, or Legumes

Instead of these: Regular Canned Vegetables and Vegetable Juices, Pickles, Relish, Olives, Pepperonici

Fruits

Pick these: Most Fruits or Fruit Juices

Instead of these: No need to limit most fruits or fruit juices when watching your sodium intake

Fats, Oils, and Butter

Pick these: Plant oils (olive, canola), Unsalted Butter and Margarine (trans fat free), Low-Sodium Salad Dressing (under 240 mg per serving)

Instead of these: Animal Fats, Salt Pork, Salad Dressings

Soups, Seasonings and Condiments

Pick these: Low Sodium Soups, Reduced Sodium Tomato Sauce, Fresh or Dried Herbs and Spices, Vinegar, Lemon and Lime Juice and Zest, Onion, Garlic, Pepper, Low Sodium Bouillon, Spice and Herb Table Blends, Low Sodium Soy Sauce

Instead of these: Canned Soups, Dry Soup Mix, Salt, Bouillon, Seasoning Salts, Spice and Herb Mixes W added salt, Sauces such as Teriyaki, Soy, Ketchup, BBQ, or Worcestershire

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