High-sodium diets can lead to a variety of health conditions, including increased blood pressure, which, in turn, can lead to a heart attack or stroke. The average American eats 3,400 mg of sodium per day, much more than the recommended amount, according to Harvard University researchers. If you have a high-sodium diet, it's important to understand the sources of sodium in your diet, how much sodium you should be eating and lower your sodium intake.
Sources of High Sodium
Over three-fourths of sodium in the average person's diet comes from processed and prepared foods, while only 12 percent comes from natural sources, according to the Mayo Clinic. You should eat less of certain foods that are high in sodium. Some of these include canned soups, deli lunch meats and cheeses, frozen meals, crackers, soy sauce and other condiments. Many restaurant foods are loaded with sodium, so check online to see if the restaurants you frequent post their nutritional information, and avoid dishes that are high in sodium. Sodium occurs naturally in many types of foods, such as milk, meat and vegetables, but focus more on the processed and packaged foods, because these are so high in sodium.
Sodium Recommendations
The Institute of Medicine recommends 2,300 mg of sodium per day for the average person. This is equal to just 1 tsp. If you are African-American, over 40 or have hypertension, then the Centers for Disease Control recommends no more than 1,500 mg per day. Considering the average of 3,400 mg per day, many Americans are risking high-blood pressure and other health conditions.
Tips for Cutting Sodium
Cut back on sodium by using a variety of methods. The American Heart Association recommends talking to your doctor about your high-sodium diet and suggests ways you can counteract it. When cooking, use herbs and citrus for flavoring instead of salt. Avoid salty sauces like soy, steak sauce, Worcestershire and ketchup. Always drain and rinse canned foods that may be high in sodium, and choose fresh fruits and veggies over their canned counterparts. Avoid sodium-filled processed soups and make your own instead using low-sodium broth. Choose reduced-sodium and salt-free products. Eat fresh chicken and turkey rather than processed deli meats that are high in sodium. Use oil and vinegar in place of salt for flavoring, as well.
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