Truth On Sodium & How To Cut Back

Sodium, the main ingredient in table salt, can hide in places you don’t suspect, like in ketchup, frozen dinners, instant hot cereals and some medications.
Sodium is a mineral that occurs naturally in foods that you eat every day, including meats, nuts, grains, and dairy. Salt and sodium are not the same thing, but salt is made from sodium (and chloride). What you might not realize, however, is that “hidden” sodium found in processed foods (in the form of salt) makes up the largest proportion of the sodium that adults consume (in addition to any salt that you add yourself).


What’s Harmful About Sodium?

High levels of sodium can cause the body to retain too much fluid. This can be harmful to people with high blood pressure or heart, liver or kidney diseases. People with these conditions should be especially careful about sodium intake.


Steps to Reduce Your Sodium

-Limit your use of the salt shaker. Try a shaker with smaller holes.

-Substitute salt seasoning with other flavorings, such as onion, garlic, lemon, vinegar, black pepper, or parsley.

-Choose fresh, frozen or canned vegetables without added salt.

-Cook fresh or frozen fish, poultry and meat more often than canned or processed forms.

-Rinse canned beans and vegetables to remove added salt before cooking.

-Choose foods labeled “low sodium,” “reduced sodium” or “sodium free.”

-Know how much sodium is in your favorite condiments; limit your intake accordingly.

-Try to limit your daily sodium intake to less than 2,300 milligrams.

Getting a balanced diet with more fruits and vegetables is more important than obsessing over one ingredient, like sodium. So it’s good to be mindful of how much sodium you’re taking in, but concentrate more on an overall nutritious diet.
Keep in mind that your taste buds are probably accustomed to a strong taste of salt, so limiting your consumption might take a little getting used to, but your health is worth it!