How To Reduce Salt Intake In Your Diet

Posted on Apr 9 2013 - 11:50am by Melissa Horrocks

Healthy eating is extremely important for a healthy body. A key to eating healthier is to reduce salt intake in diet. Many Americans eat more salt than what they should do. The recommendation is to eat less than 2,300 mg of sodium each day. This works out at about 1 teaspoon of salt per day. If someone is suffering from high blood pressure, they should consume even less salt.

Everyone consumes some amount of sodium every day. People need sodium for their bodies to maintain water, minerals and blood volume. However, too much sodium can be detrimental to the body. It can increase blood pressure and the risk of having a heart attack.

Most foods contain sodium including; nuts, dairy and grains. There is also hidden sodium in processed foods. It can take some time getting used to lowering sodium levels since it is a taste that most people will have grown accustomed to.

Salt-Intake

One way of cutting back on sodium without sacrificing the taste of food is to add additional flavor to foods by using herbs and spices. When shopping make healthy choices. Avoid processed foods that are often high in sodium. Always read the label to check how much sodium the product contains.

When shopping, remember that low-in-fat or low-in-calorie is not always the healthiest option. Ready meals are often the worst. Go for low sodium versions of your favorite foods. It is entirely possible to buy foods containing no sodium whilst grocery shopping.

Foods that are high in sodium include; anchovies, bouillon cubes, bacon, tinned soup, tinned tuna, tinned vegetables, cold cuts, cheese, cooking sauces, cottage cheese, croutons, ham, hot dogs, olives, salad dressings, sea salt, soy sauce and tomato or vegetable juice.

When eating a low sodium diet there are things that you can do that will help. Cook with fruit juices, vinegar and herbs instead of salt. Consume a lot more fresh fruit and vegetables. Don’t put the salt shaker on the table. Cook with less salt than what the recipe tells you. With careful planning and preparation you will soon be eating healthier and reducing your sodium intake.