Sodium

How much salt should you eat?

• The average American gets about 3,400mg of sodium a day!
• The 2010 Dietary Guidelines for Americans states...
• Healthy individuals under the age of 51:
• Less than 2,300mg a day
• Age 51 or older, African American, high blood pressure, diabetes, or chronic kidney disease:
• No more than 1,500mg a day
• If you are unsure, talk to your doctor

Why do you need sodium?

• Helps maintain the right balance of fluids in your body
• Helps transmit nerve impulses
• Influences the contraction and relaxation of muscles

What are the long term effects of a high sodium diet?

• Sodium starts to accumulate in your blood
• Sodium causes water retention and bloating
• Your blood volume increases
•  Your heart works harder to move more blood through your blood vessels
• Pressure increases in your arteries
• Heart disease, stroke, kidney disease, and congestive heart failure

Where does most of your sodium intake come from?

• Processed and prepared foods
• Bread (white and wheat)
• Prepared dinners like pasta
• Meat and egg dishes
• Pizza and fast foods
• Cold cuts and bacon
• Cheese
• Natural sources
• All vegetables (especially canned vegetables and some juices)
• Dairy products such as milk, meat, and shellfish
• 1 cup (237 milliliters) of low fat milk = 107mg of sodium
• In the kitchen and at the table
• One teaspoon of table salt has 2,325mg of sodium
• Many recipes call for salt
• Many people also salt their food at the table
• Condiments may also contain sodium
• One tablespoon (15 milliliters) of soy sauce = 1,000 mg of sodium

How can you tell which foods are high in sodium

• Read the Nutrition Facts Label
• Avoid foods that have more than 140mg sodium per serving
• Pay attention to the serving size!
• Look for salt or sodium-containing compounds
• Monosodium glutamate (MSG)
• Baking soda
• Baking powder
• Disodium phosphate
• Sodium alginate
• Sodium nitrate or nitrite
• Sodium-free or salt-free:
• Each serving contains less than 5mg sodium
• Very low sodium:
• Each serving contains 35mg sodium or less
• Low sodium:
•  Each serving contains 140mg sodium or less
• Reduced or low sodium:
• Each serving contains at least 25% less sodium than the regular version
• Lite or light in sodium:
• Each serving contains at least 50% less sodium than the regular version
• Unsalted or no salt added:
• No salt is added during the processing of a food that normally contains salt

15 ways to cut back on salt:
Cutting back can lower your risk of high blood pressure, heart disease, and stroke!

1. Read food labels.
2. Choose foods that have less than 140mg of sodium per serving.
3. Cut back or avoid already prepared foods and fast foods.
4. Avoid high-sodium soups, sauces, condiments, and prepared mixes.
5. Take the saltshaker off the table.
6. Eat more fresh fruits and vegetables.
7. Limit cured meats such as bacon, ham, hot dogs, and deli meats.
8. Taste food before salting it. Give yourself time to get used to natural flavors.
9. Look for low-sodium recipes.
10. Choose unsalted nuts, seeds, crackers, and other snack foods.
11. Add flavor to foods using spices or herbs. Avoid blends that include salt.
12. Avoid drinks like sports drinks, vegetable juices, and milkshakes that are high in sodium.
13. Eat at home more often. Restaurant foods can be high in sodium.
14. When eating out, ask for your food to be prepared with less salt. Or choose lower sodium options such as fresh salads and items without special sauces. 
15. Be patient. Your taste buds will soon get used to less salt. Your heart will thank you!