Studies uniformly show that cutting down on sodium (the primary component of table salt) in your diet can lower blood pressure — reducing your risk of stroke, heart failure and other health problems.
Although the exact numbers are still controversial, experts say most people should consume less than 2,300 mg of sodium each day. That’s about the contents found in 1 1/2 teaspoon of table salt. People with certain medical conditions should consume even less.
However, the average American consumes at least 3,400 mg of sodium per day – or 48 percent or more than the recommended daily limit. So why is this? We have already demonstrated how huge amounts of sodium are unwittingly consumed when we dine in restaurants. But even at home we are subject to “sneaky” forms of sodium intake.
For instance, one slice of white bread can contain as much as 230 mg. of sodium,
In the effort to seek a “healthier” form of salt, some believe that sea salt is the answer. No, it is not, for, although this latter form of salt is different in taste and texture, it contains the same amount of sodium than ordinary salt.
Avoiding the salt shaker is a useful start, but unfortunately, a major part of the sodium in American diets – almost 80 percent – comes from processed and packaged foods. These foods can be high in sodium even if they don’t taste salty.
The processed foods to which I am referring include the following:
- Frozen meals
- Canned or pickled foods
- Snack foods
- Deli meat
- Condiments, sauces and dressings
- Soda (including diet soda)
Checking labels is the only way to know how much sodium is in your food. If you buy packaged or processed foods, first choose foods that are labeled “sodium-free” or “very low sodium,” but then check the actual numbers on the labels. Also, remember that the amount of sodium listed on the ingredient label references a particular serving size. If you eat more than the listed serving size, you’ll consume more sodium.
Let’s look at some ways to shop and cook low sodium:
We begin by assessing how much sodium is in popular foods.
- Breads and rolls – each piece can have up to 230 mg of sodium
- Pizza – one slice can have up to 760 mg of sodium
- Cold cuts and cured meats – Two slices of bologna have 578 mg of sodium
- Poultry – especially chicken nuggets. Just 3 ounces have nearly 600 mg of sodium
- Canned soups – one cup of canned chicken noodle soup can have up to 940 mg of sodium
- Sandwiches – consider the bread, cured meats, processed cheese and condiments, and sandwiches can easily surpass 1,500 mg of sodium
Diet for High Blood Pressure
If you have high blood pressure, the DASH diet (Dietary Approaches to Stop Hypertension) is a low-sodium intervention that I have presented in a previous post (5/2/13). Most of the foods in that diet are also low in fat. The diet calls for four to five servings of fruit, four to five servings of vegetables, and two to three servings of low-fat dairy. It’s also rich in whole grains, fish, poultry, beans, seeds, and nuts – while also limiting sugar and red meats.
Train your taste buds
At first, foods may not taste as good without sodium. But you will adjust over time. Natural substitutes that taste great include lemon, ginger, curry, dried herbs (such as bay leaves, basil and rosemary), onion, garlic and dry mustard. You might also use salt substitutes, which are usually rich in beneficial potassium, but check with your doctor first, especially if you are taking any medications.