It is pervasive in our food supply and it’s putting most Americans at risk. It’s deliberately added by many food manufacturers and restaurants. And you may be adding it yourself via the salt shaker.
The excessive sodium (from salt) in most American diets has increased our risks of hypertension, heart disease, stroke and kidney failure. The 2010 USDA Dietary Guidelines recommend limiting sodium to no more than 1500 mg/day for people who are especially salt sensitive. People who are salt sensitive represent 69% of our population, including those with high blood pressure, diabetes or chronic kidney disease, those over 50, and African Americans.
Hiding the salt shaker isn’t enough. We need to read food labels and avoid foods with high sodium such as lunch meats, bacon, cheese, sausage, frozen dinners, frozen vegetables in sauce, most canned foods, condiments, salad dressings, chips and crackers.
Choose foods that are labeled low-sodium, but beware. Reducing the amount of sodium per serving can be a real shock to your taste buds. Don’t be discouraged—you can retrain your taste buds to prefer less salty foods. Make gradual changes:
• Cook at home more often and reduce the amount of salt in your recipes. Use herbs, spices and salt-free seasonings to increase flavor.
• Ask for low sodium foods when eating out. Request that sauces be served on the side and use them sparingly.
• Eat more fresh fruits and vegetables—they’re delicious, packed with nutrition and low in sodium. Treat yourself to strawberries, not chips.
Decreasing the salt in your diet can be challenging, but your health is worth it. For more information, visit www.nhlbi.nih.gov/hbp/prevent/sodium/sodium.htm.