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Kitchen Shelf

SODIUM

High sodium intake increases the risk of developing high blood pressure, which increases the risk for strokes and heart attacks. The role of sodium in the body is to maintain fluid balance, too much sodium will cause fluid retention leading to increased blood pressure and possibly leg swelling. 

 

The American Heart Association (AHA) recommends a maximum daily sodium intake of 2300 milligrams (mg). People with high blood pressure, diabetes, chronic kidney disease, and adults over 51 years of age should set a goal of 1500 mg per day.  It is estimated that the average American eats 5 or more teaspoons per day, but your body only needs about ¼ teaspoon per day. 
 

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Tips to Help Lower Sodium Intake:

  • Cut down the use of table salt and salt in cooking, your taste buds will adjust over time

  • Substitute with ingredients such as garlic, lemon, lime, basil etc. 

  • Choose fresh foods over processed foods

  • Eat at home more, if eating out ask the chef not to salt your food

  • Limit use of soy sauce, salad dressing, packaged sauces and pickles

  • Read the nutrition labels to see how much sodium is in the food you are purchasing

Reading Food Labels:

 

  • Sodium Free……………………...Less than 5mg per serving

  • Very Low Sodium………………..35mg or less per serving

  • Low Sodium……………………...140mg or less per serving

  • Reduced Sodium……………..25% reduction in sodium from original

  • Light……………………………….Sodium is reduced by 50%

  • Unsalted/no added salt………....Processed without salt 

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