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 According to the Centers for Disease Control
and Prevention (CDC), 40 percent of the sodium we eat each day comes
from just 10 types of foods: breads, pizza, sandwiches, cold cuts,
soups, tacos/burritos, savory snacks, chicken, cheese, and
eggs/omelets.
The Dietary Guidelines for Americans recommend that adults get no
more than 2,300 milligrams of sodium per day, or about 1 teaspoon of
salt. However, Americans consume on average about 3,400 milligrams.
Too much sodium can lead to high blood pressure, making the heart
work harder. Chronic high blood pressure, or hypertension, can lead
to an increased risk of heart disease. While sodium can add up fast,
there are a few things you can do to lower your sodium intake.
1. Read the Nutrition Facts label. Compare foods and choose
those that have the lowest amount of sodium as possible.
2. Buy No Added Salt canned vegetables and foods. The only
source of sodium is what is naturally present in the vegetable. If
not available, choose Low Sodium canned food, which must have 140
milligrams or less per serving.
3. Rinse canned vegetables and meats. Rinsing canned foods
such as, beans, tuna, or corn under running water will remove some
of the sodium. [to top of second
column] |
4. Purchase fresh meats.
Processed meats, such as deli meat, hot dogs, sausage, or
breaded chicken strips, have added sodium. Limit these and
choose fresh poultry, fish and meat. However, check the sodium
level and ingredients on the label to make sure saline or a salt
solution hasn’t been added.
5. Fix more food at home. Preparing food at home gives
you more control over sodium intake. When you do eat out, ask
for your meals to be prepared without salt and for sauces and
dressing to be served on the side.
6. Reduce your portion size. Less food equates to less
sodium. Instead of going back for seconds, grab some fresh fruit
or veggies to fill you up.
Of course, removing the saltshaker from the table is always a
good idea, even though it usually only contributes to a small
amount of our sodium intake. Eating more fresh foods and less
processed and restaurant foods will pay big dividends in the
long run.
Sources:
Centers for Disease Control and Prevention.
Top 10 sources of sodium
U.S. Food and Drug Administration.
Sodium in your diet
[Jenna Smith, 4 Nutrition and Wellness
Educator, University of Illinois Extension] |
