Too Much Sodium? Learn to Shake the Salt Habit
Americans are known for their love affair with sugar - but they are also quite fond of salt. Though well aware that a high sodium intake can contribute to high blood pressure, most Americans eat close to twice the recommended amount.
The American Heart Association and other expert groups advise consuming no more than 1,500 to 2,400 milligrams (mg) a day if you're a healthy adult. More than that can contribute to a variety of health problems.
Where the salt lurks
About 11 percent of the sodium in the average U.S. diet comes from adding salt or salty condiments to foods. But most of the sodium consumed comes from prepared or processed foods. So in addition to taking your hand off the salt shaker, be sure to avoid or limit the following:
- Salty snack foods, such as potato and corn chips, pretzels and popcorn
- Lunchmeat and hot dogs
- Pickles, olives
- Canned tomato sauces, soups, nuts, beans and vegetables
- Canned broths and bullions
- Packaged rice mixes, dry soup mixes
- Frozen dinners, frozen fries, other prepared frozen foods
- Condiments such as salad dressings, mayonnaise, ketchup and mustard
Also, be aware that some foods don't taste salty but may still have added salt, such as cereals and breads. You have to check the nutrition label on all foods to avoid hidden salt.
How to cut back - and still enjoy
Reducing salt doesn't mean your diet has to be bland. And keep in mind that the lower your sodium, the better it is for your blood pressure.
Start by choosing fresh fruits and vegetables. These are naturally low in sodium. The bonus: a high overall intake of fruits and vegetables has also been shown to help lower blood pressure.
Choose fresh meats, poultry and fish. These will have less salt than luncheon meat, bacon, hot dogs, sausage and ham. If you buy frozen, check the label. Some frozen meats and poultry are injected with a solution containing sodium.
Limit your use of condiments. Salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.
Go low, but read labels. If you do buy processed foods, choose those that have reduced sodium. But be label savvy.Many canned and frozen foods say "low salt" or "low sodium," but may still have too much for you.
When reading labels, be sure to note the serving size. A label may say a certain food has 400 mg of sodium, but that is for only one serving. If the food (such as a canned soup) has two servings, and you eat the whole can, you will be getting 800 mg total.
Use salt substitutes wisely. Check with your doctor before you take a salt substitute. Some salt substitutes or light salts contain a mixture of table salt and other compounds. Since they do not taste as salty as pure table salt, many people defeat the purpose and use too much. Also, many salt substitutes contain potassium chloride. If you have kidney problems or take certain medications, too much potassium can be dangerous.
Be generous with herbs, spices and other flavorings. While cutting back on salt, you can learn to use other methods to enhance the taste of your foods.
- Citrus juices and their zest can be used on chicken, fish and even veggies before (in marinating) or after (drizzled on after cooking). They are also tasty in homemade salad dressings
- Use herbs, such as parsley, basil, oregano, chives, thyme, sage and dill. Dried herbs work well in longer-cooking dishes such as spaghetti sauce and stews. Sprinkle in fresh herbs toward the end of cooking (tossed onto pasta, mixed into salad)
- Spices such as cumin, cinnamon, ginger, fresh pepper, chili, garlic and onion powder liven up marinades, burgers, chilies and a host of other dishes
Though you may initially miss the taste of salty food, your taste buds will adjust in time. Start by cutting your use of salt gradually. Just like reducing sugar, most people find that after a few weeks of cutting back, they no longer miss it.