Thursday, December 20, 2012

14 Ways to Reduce Sodium Intake

According to the American Heart Association, the daily recommendation for sodium (aka: salt) intake is 2,000 - 2,300 mg.  To put this number into context, this is 2/3 a teaspoon.  Doesn't seem like much does it?  You can get this amount from a 12 oz. can of V-8.  Salt has very serious health consequences, such as high blood pressure.

Salt is comprised of 40% sodium, and 60% chloride.  Most table salt is mined, while sea salt is made from salt water.

Here are 14 ways to help reduce sodium intake daily.

1.  Figure out how much salt you intake daily; write down all foods eaten and the sodium content

2.  Read food labels

3.  Compare similar foods and choose the one with less or no salt

4.  Consume more potassium

5.  Flavor foods with lemon juice, black pepper, cumin, turmeric, and other spices instead of salt

6.  Eat more fresh, whole foods

7.  Eat low-fat foods (they have less salt in them)

8.  Limit fast-food consumption

9.  When dining at a restaurant, ask that your foods be prepared without salt

10.  Cook whole, not processed, foods

11.  Check sodium content in medications (if not sure, check with your Dr.)

12.  Don't add extra salt to foods form the shaker

13.  Find a low-salt cookbook that provides many low-salt recipes

Source:  American Council on Exercise, Volume 14, Issue 2, Mar/Apr 2008 

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