Most of the sodium we consume each day is “hidden” in packaged and restaurant foods – even foods that don’t taste particularly salty. We encourage you to look out for those hidden sources of salt, especially in packaged and restaurant foods. Salt, such as regular table salt, is made up of two elements, sodium and chloride. Too much salt in your diet can raise your blood pressure, which can increase your risk for heart disease and stroke. The average consumer eat too much sodium.
What Is a Safe Amount of Sodium?
Recent studies recommend that individuals should consume less than 2,300 milligrams (mg) of sodium each day. Yet, the average sodium intake for consumers age two and older is more than 3,400 mg per day.
Why Are People Eating So Much Salt?
Even for individuals who monitor their health and diet, it can be difficult to reduce salt intake. Some foods can contribute a lot of dietary sodium even if they don’t taste very salty, not because they are particularly high in sodium, but because they are eaten so frequently. In addition, sodium content in different brands of the same food can vary significantly.
What You Can Do
Learn where sodium hides. More than 40% of the sodium we get each day comes from just 10 types of food:
- Bread and rolls
- Cold cuts and cured meats
- Pizza
- Fresh and processed poultry
- Soups
- Sandwiches
- Cheese
- Pasta Dishes
- Meat mixed dishes, such as meatloaf with tomato sauce
- Snacks, such as chips, pretzels and popcorn
- Eat smart when eating out.
- About a quarter of the sodium we get each day comes from restaurant foods, including fast food.
Ask that no salt be added to your food.
Ask for dressings and sauces on the side so you can control how much is added to your meal.
Be a sodium-savvy shopper.
Most—about two thirds—of the sodium we eat comes from packaged or restaurant foods. Luckily, you have the power to purchase lower sodium foods.
Follow these tips to make wise choices:
- Check the label and choose foods lower in sodium. The food label will tell you how many milligrams of sodium are in a serving size.
- Compare brands. Different brands of the same food (i.e., tomato sauce) can vary in sodium content. Compare and choose the lower sodium brand.
- When available, buy low sodium, lower sodium, reduced-sodium, or no-salt-added versions of products.
- Buy fresh, frozen (no sauce), or no-salt added canned vegetables.
- Cook healthfully at home. Preparing your meals at home gives you control over the amount of salt you consume each day.
- Season your meals with spices, herbs, or lemon juice instead of salt.
- Eat more foods with potassium; research shows that foods low in sodium and high in potassium can help reduce blood pressure. Examples include bananas, dried apricots, spinach, low- or no-fat yogurt, beans other than green beans, and potatoes.
Source : Centers for Disease Control and Prevention