The American Heart Association warns that diets high in sodium can lead to increased blood pressure and a higher risk of stroke or heart disease. "Reducing the amount of sodium you consume can help lower high blood pressure or prevent it from developing in the first place. Keeping your blood pressure at healthy levels is important, because high blood pressure can lead to heart attacks or stroke."
How Much is Too Much Salt in the Diet?
The Mayo Clinic advises healthy adults to ingest no more than 2,300 mg. of sodium a day, or about one teaspoon of salt. People at higher risk for heart disease; those with high blood pressure, diabetes or kidney disease, middle aged and older people, or black people, should not exceed 1,500 mg. of sodium each day. So, what do you need to know about sodium before heading to the supermarket?
Shop for Food According to Nutrition Labels
While tasty and convenient, processed food like Rice-A-Roni Rice Pilaf or a Marie Calender pot pie pack in a half to a third of your daily sodium allowances respectively. Packaged and processed food accounts for 77% of the sodium intake in the average American's diet, according to the Mayo Clinic. Even an oatmeal breakfast packet has more added sodium than does oatmeal cooked from scratch.
Other possible high sodium offenders include food that is smoked, cured, pickled, dried, or canned. Check nutrition labels on canned meat, fish, poultry, and beans and avoid luncheon meat, ham, sausage and hot dogs. Also check for salt quantities in peanut butter, self rising flour, biscuit and stuffing mixes, and packaged frozen dinners. Avoid vegetables such a sauerkraut, olives, pickles, and other vegetables prepared in a brine, as well as salty snacks like potato chips and pretzels.
Cook Natural Food Low in Salt and Good for Your Heart
For a lower sodium diet, The American Heart Association suggests choosing fresh, frozen, or canned food without added salt. Purchase fresh fruits and vegetables, along with unsalted nuts, seeds, lentils, peas and dried beans. Cook with low sodium broth and resist adding salt while cooking. Cook with spices, herbs, and fresh lemon juice instead of salt to add favor and zest to dishes.
Hidden Sodium in Natural Food
Although 88% of our sodium intake comes from either processed food or added salt while cooking or eating, 12% of the sodium in our diet is consumed from natural sources, according to the Mayo Clinic. Because some dairy products such as milk and cottage cheese can contain over 100 mg. of sodium per serving, it is advised that you limit portions to two per day.
Before heading to the supermarket to shop, consider natural and low sodium food that will nourish your body without hurting your heart. Look at nutrition labels for hidden salt in processed food and purchase primarily fresh fruits, vegetables, meat, fish, and dried beans, whole grains, and legumes. Substitute herbs and spices for salt when you cook. And when eating both at home and in restaurants, use low to no sodium salt substitutes for a healthy heart.
Sources
Consumer Reports Health.org, "Shaking Out the Sodium," Accessed December 30, 2010
Mayo Clinic.org, "How to Tame Your Salt Habit Now," Accessed December 30, 2010
American Heart Association.org, "Tips for a Low Sodium Diet" Accessed December 30, 2010
Livestrong.com, Accessed December 30, 2010
Carolyn Morgan - Carolyn Morgan is a Sales Promotions Specialist at a television station in Portland, Oregon and has produced talk shows, telethons, and ...
