You know to watch your sugar and carbohydrate intake, but what about salt?
The 2020-2025 United States Dietary Guidelines advises consuming no more than 2,300 milligrams sodium daily (less if you're younger than 14) — roughly one teaspoon of salt. However, the American Heart Association takes it a step further by suggesting an ideal limit of no more than 1,500 milligrams daily, especially for people with high blood pressure.
According to the National Heart, Lung and Blood Institute, 90% of Americans consume more sodium than recommended — an average of 3,400 milligrams sodium per day.
“A diet high in sodium may increase one’s risk for high blood pressure, stroke and heart attack,” says Ursula Ridens, registered dietitian nutritionist at Sharp HealthCare. “But, there are simple strategies to decrease the amount of salt consumed.”
Add taste without adding salt
Make foods flavorful without salt by using herbs, spices, garlic, onion, lemon juice and flavored oils. If you’re used to adding salt to your foods, it may take a bit to adapt to less saltiness. However, be patient and let your taste buds and mind adapt to sodium-free flavorings.
Just because you aren’t picking up the saltshaker to add flavor to your meal, it doesn’t mean that salt is not already in the foods on your plate. Many processed and packaged foods contain significant amounts of sodium.
For instance, canned vegetables and beans, as well as deli meats, such as bacon, hot dogs, sausage and ham, contain added salt. Opt instead for dried beans, fresh or frozen vegetables, and fresh meats that naturally contain less sodium. If you do buy canned vegetables or beans, select “low sodium” varieties, meaning they contain 140 milligrams or less sodium per serving, and rinse them with water, which reduces sodium by up to 40%.
According to the American Heart Association, common foods loaded with sodium, known as the “Salty Six,” are:
Although it can be difficult to completely cut these foods from meals, there are ways to lower the sodium found in them. For instance, when ordering or making a pizza or a sandwich, pile on fresh veggies and use less processed cheese and meats. Choose low-sodium versions of deli meat, pickles, olives and broth. If poultry is on the menu, fresh is always better when compared to fried, canned or processed.
When grocery shopping, read nutrition labels to find out how much salt is in the food or beverage. Aim for items that have less than 300 milligrams of sodium per serving. Also, look for foods marked as “low salt” or “low sodium.”
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