Cut Down on Added Sodium
Cut Down on Added Sodium
by Brittany Kelley, R.D.
Ever wonder how much sodium is really in your food? Chances are this isn’t one of the top nutrients that you pay attention to on a daily basis. However, for those that have heart conditions like high blood pressure (hypertension), have a family history of heart disease, or individuals that are just looking to eat heart healthy it is in your best interest to start paying attention to how much salt is really going into the foods that you are consuming.
There are tons of salt-filled foods out there but the top dietary sources of added sodium consist of: canned vegetables, canned soups, fast food, sports drinks, and processed meats and cheeses. Since sodium is a preservative for many foods, it’s no wonder the foods that tend to spoil the fastest will contain the most added salt in order to increase their shelf life. Canned vegetables and soups and loaded with salt to help the product stay fresh for as long as possible. Likewise, deli meats and cheeses are very high in preservatives and salt, but can come in low-sodium options. I always recommend that my clients look for the low-sodium options for any of these food items. When it comes to produce- fresh is always best! Likewise, sports drinks are another source of dietary sodium. If you’re looking for a post workout pick me up to hydrate Gatorade is not generally the way to go. Since these sports drinks are loaded with sugar and salt they are not necessary or appropriate for the average person. These drinks are made for professional athletes that are working hard for multiple hours at a time, and need the added sodium to restore their electrolytes lost during vigorous activity. For everyday gym-goers that like to spend an hour working out or taking a class, plain water and a protein rich snack will do the trick. Or water down these drinks with ¾ water to reduce the amount of salt and sugar you are drinking at one time.
Commonly Asked Questions
How much is too much?
Generally speaking, healthy individuals should stick with a sodium intake of 2,000 mg per day. When reading labels it is important to check to see how much sodium is in the product per 1 serving. Most labels break content down this way, so if you are having twice as much as what is listed for 1 serving make sure to double that number. A good idea of how much sodium is appropriate per serving is around 300 mg. Products that contain more than this amount of salt per serving are considered high sodium products. Soups as well as canned beans and veggies always have low-sodium options and it is usually written in green. For those with hypertension, or heart disease your sodium intake will be a bit lower and it always important to talk to a Dietitian with a full list of your medications to make that decision for you in collaboration with your Doctor.
Is Himalayan salt better?
Don’t be fooled by false advertisements that will make you think one kind of salt is better than another. Salt is salt is salt no matter if it’s pink, white, or another color. The content of all of these salt varieties out there are exactly the same. Save your money!
How to Avoid Added Salts
Bulk up on other seasonings like herbs and spices to add flavor to food. Eat more fresh fruits and vegetables rather than those than come in a can. When food is in its natural state we don’t have to worry about what has been added to it. If you are prehypertensive or have high blood pressure with use of medication, try using Mrs. Dash which is a salt alternative and is completely sodium free. Even if you don’t have heart related medical issues, it doesn’t hurt to watch how much added salt you are consuming daily. It does no harm to be more mindful when we are using the salt shaker on our food. Too much of one substance is never good, so always remember moderation. Try to be more mindful of the types of products you are buying and aim to use low-sodium alternatives as much as you can!