The average daily sodium intake among Americans is 3,400 milligrams, which is considerably more than the recommended limit of 2,300 milligrams per day for healthy adults and 1,500 milligrams for those who are black, over the age of 50 or have high blood pressure, kidney disease or diabetes. Five simple actions can help you reduce the amount of salt you consume.
Avoid the Salt Shaker
Gradually stop adding salt to your food. Table salt is 40 percent sodium. While salt is necessary for baking, it isn't necessary for other types of cooking. Use herbs, spices and marinades that don't contain salt to flavor your food instead. Don't use salt at the table. Salty food is an acquired taste, so after a few weeks of not salting your food you will get used to the natural flavors of food and not miss the extra salt.
Check the nutrition facts labels on foods to determine which options have the least sodium. Salt isn't the only sodium source; other ingredients to look for on the label include baking powder, baking soda, disodium phosphate, monosodium glutamate, sodium alginate, sodium nitrate and sodium nitrite. Products labeled salt-free, sodium-free, very low sodium or low sodium are good options.
Limit Processed Foods
While most foods naturally contain small amounts of sodium, the majority of the salt consumed in the United States comes from processed foods. Salt adds flavor and helps preserve processed foods so they stay fresh for longer. Purchasing less processed foods will help you limit your sodium consumption. For example, seven slices of fresh cucumber contain only 2 milligrams of sodium, but a dill pickle contains 928 milligrams.
Make Special Requests
Restaurant food can also be a major source of sodium. When ordering your food, request that the chef not add any salt, and that any sauces or dressings be served on the side since these often contain high amounts of sodium. Then you can use just a small amount on your food for flavor. Some restaurants may have lower sodium options marked on the menu or have nutrition facts listed on their website so you can look for the best option before you leave home.
Eat More Whole Foods
Cooking using whole fresh or frozen foods limits the sodium, since you can avoid adding salt and the only sodium present is that naturally found in the food, which is typically very small. Meat, seafood and dairy products tend to be naturally higher in sodium than fruits, vegetables and whole grains, but they are usually still well below the 140-milligram per serving threshold for foods considered low in sodium.
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