Just because you don't use your salt shaker doesn't mean that you aren't eating a diet that is high in sodium. Sodium is hidden in many of the foods that we eat on a daily basis. Another name for table salt is Sodium Chloride and some people are more sensitive to sodium than others.
Your body does require some sodium in order to maintain blood volume levels and controls fluid balance in the body. Sodium(salt) becomes a problem when amounts get too high. In addition to increasing blood pressure, high sodium levels in the diet can also cause fluid retention. Shortness of breath may result if fluid retention occurs around the lungs.
Most Americans consume a diet that is very high in salt. The current daily recommendations for sodium intake are for less than 2400 mg (milligrams) daily. That is equivalent to only one teaspoon daily (6 grams)! Studies show that people with a sodium intake of 1500 mg and lower were able to reduce their blood pressure.
Tips to Reduce Sodium Intake:
1. Read your labels! Take note of the amount of sodium in the foods you eat and choose low sodium varieties when available.
2. Eat lots of fresh fruits and vegetables!
3. Instead of using bottled salad dressings - use vinegar and oil.
4. Limit the amount of prepared foods that you eat. This includes all frozen, canned, and boxed foods. Sodium is used in these processing methods and these foods are usually high in salt. Note that usually frozen fruits and vegetables are usually low sodium (except for any amounts that appear naturally).
5. If you choose to use canned vegetables/beans, search for low sodium varieties. When using canned vegetables, rinse the product with cold water and a strainer to try and reduce some of the sodium from the product.
6. Limit the amount of foods eaten away from home. When you don't prepare it, you can't control the chef's heavy hand with the salt shaker or the ingredients that they use. You can always request for sauces/gravies on the side, or ask the kitchen to not use any added salt or MSG.
7. Monitor your cheese intake. Cheeses are usually high in sodium. Use low sodium varieties when available or use smaller amounts. Grated and shredded allow you to use a little bit to get the most flavor.
8. Instead of using salt, season your dishes with garlic, onion, fresh or dried herbs and spices. Many types of salt-free herb blends are available to use such as Mrs. Dash.
9. Reduce or eliminate processed, canned, smoked, or cured meats as they are high in sodium levels. Choose tunas that are packed in water and rinse with fresh water when possible.
10. Read the labels on the cereals and breads that you purchase. Many of them have high sodium levels that you might not even be aware of.
11. When choosing snacks, look for salt-free or reduced salt nuts.
Check out this helpful link as it will show you other names of ingredients containing salt/sodium that may appear in the ingredients list of a product.
http://www.saltwatcher.com/cgi-bin/Store/store.cgi
If you suspect that you have high blood pressure, please contact your physician.
Please feel free to post your suggestions and ideas for reducing the salt intake in your diet. I'd love to hear them!
Photo courtesy of www.photos8.com
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