A key to healthy eating is choosing foods lower in salt and sodium. The current recommendation is to consume less than 2.4 grams (2,400 milligrams[mg] ) of sodium a day. That equals 6 grams (about 1 teaspoon) of table salt a day. The 6 grams include ALL salt and sodium consumed, including that used in cooking and at the table. For someone with high blood pressure, the doctor may advise eating less salt and sodium, as recent research has shown that people consuming diets of 1,500 mg of sodium had even better blood pressure lowering benefits. These lower-sodium diets also can keep blood pressure from rising and help blood pressure medicines work better.
Tips To Reduce Sodium:
* Use reduced sodium or no-salt-added products, such as no-salt-added
canned vegetables or dry cereals that have no added salt.
* Be "spicy" instead of "salty"-in cooking, flavor foods with variety
of herbs, spices, wine, lemon, lime, or vinegar. Be creative!
* Avoid the salt shaker on the table, or replace it with an herb
substitute.
* Eat more whole, unprocessed foods-choose fewer processed, canned,
and convenience foods.
* Avoid condiments such as soy sauce, teriyaki sauce, and MSG, or
use lower sodium versions.
* Read food labels to become aware of high sodium foods and to
select lowest sodium varieties. See tips below.
* Limit cured foods (such as bacon and ham), foods packed in brine
(such as pickles, pickled vegetables, olives, and sauerkraut), and
condiments such as mustard, horseradish, ketchup, and Worcestershire
sauce.
Modify recipes:
* Use reduced sodium or no-salt-added products, such as no-salt-added
canned vegetables or dry cereals that have no added salt.
* Be "spicy" instead of "salty"-in cooking, flavor foods with variety
of herbs, spices, wine, lemon, lime, or vinegar. Be creative!
* Avoid the salt shaker on the table, or replace it with an herb
substitute.
* Eat more whole, unprocessed foods-choose fewer processed, canned,
and convenience foods.
* Avoid condiments such as soy sauce, teriyaki sauce, and MSG, or
use lower sodium versions.
* Read food labels to become aware of high sodium foods and to
select lowest sodium varieties. See tips below.
* Limit cured foods (such as bacon and ham), foods packed in brine
(such as pickles, pickled vegetables, olives, and sauerkraut), and
condiments such as mustard, horseradish, ketchup, and Worcestershire
sauce.
Modify recipes:
* Omit salt from recipes. Start by cutting amount of salt in half.
* Use lemon juice, vinegar, and herbs and spices to enhance flavor.
* Replace salt- and sodium-containing ingredients with lower sodium alternatives.
When eating out:
* Ask how foods are prepared. Ask that foods be prepared without
added salt, MSG, or salt-containing ingredients. Most restaurants
are willing to accommodate your request.
* Know the terms that indicate high sodium: pickled, soy sauce,
in broth, cured.
* Move the salt shaker away.
* Limit such condiments as mustard, ketchup, pickles, and sauces
with salt-containing ingredients.
* Choose fruits or vegetables, instead of salty snack foods.
From: NHBLI National Heart Lung and Blood Institute
