Do you know what the average American eats? 5 or more teaspoons of salt Are you taking in 20 times what your body needs every day?
Sodium is a mineral that occurs naturally in many foods. Getting the right amount of sodium in your diet is key. Help the body Staying hydrated helps muscles and nerves function smoothly.
unfortunately, many People can consume too much sodium, which can be harmful. A diet high in sodium Serious health problems In the future, high blood pressure Heart disease and stroke.
Here are some basic things you need to know about how a low-sodium diet can affect your health.
What is a low sodium diet?
To follow a low-sodium diet, you need to reduce the amount of sodium you consume from food and drink, starting with foods high in sodium, like canned soups, frozen meals, processed cheeses, and pre-seasoned packaged rice and pasta mixes.
You might be surprised to learn that most of the sodium in your diet doesn’t come from the salt added to foods during cooking and eating. 70 percent of sodium The majority of dietary fat comes from packaged, processed and prepared foods.
Processed foods, convenience foods, and foods served at home contain high amounts of sodium. Fast food restaurant.
One good way to achieve a low-sodium diet is to replace these packaged and restaurant foods with fresh, whole food ingredients prepared at home.
What are the benefits of a low-salt diet?
Recent studies have shown that reducing your sodium intake may have short-term benefits over the course of a few weeks: The feeling of bloating has decreased or Reduced thirst.
A sodium-restricted diet may also have long-term benefits.
May help lower blood pressure and cardiovascular risk
According to a systematic review of studiesA salt-restricted diet can lower blood pressure. Reducing salt intake has an effect on blood pressure: Lowers the risk of cardiovascular disease disease.
Improves gut health and may reduce risk of stomach cancer
Studies have linked excess sodium intake to stomach cancer, one of the most common cancers. 41% increased risk They had a higher risk of developing stomach cancer compared to people who added little or no salt.
Another study found that reducing sodium in the diet Improves gut healthParticipants with lower sodium intake had higher concentrations of short-chain fatty acids (SCFAs), which may help reduce inflammation, lower blood pressure, and improve metabolic health.
What is a healthy amount of sodium intake per day?
of Dietary Guidelines for Americans It is recommended that adults limit their sodium intake to less than 2,300 milligrams per day, or less than one teaspoon of salt. Compare this to the average daily sodium intake of most Americans: Approximately 3,400 mg.
of American Heart Association (AHA) It suggests adults aim for an even lower sodium limit: 1,500 mg per day.
Fun fact: My Fitness Pal is the world’s #1 food and nutrition tracking app. Start tracking now!
Tips to reduce sodium intake
Understanding how sodium affects your body is important, but what can you actually do to cut back on it?
Here are five tips to help you get there.
1. Buy fresh ingredients and cook your own food
To avoid the hidden sodium content in many processed foods, try buying fresh, whole foods and preparing your own low-sodium meals.
When cooking at home, you can choose how much salt to add to flavor your food.
Below, your Low sodium home cooking:
- Reduce the amount of regular canned foods in your pantry: stock up on dry or uncooked rice, pasta, beans, and meats, and look for canned foods with no added salt if necessary.
- If you use canned or frozen foods, check the label for sodium content.
- Include more fresh fruits and vegetables.
- Limit sauces, mixes and ready-to-eat products.
- Instead of table salt, use garlic, citrus juice, vinegar, spices, or salt-free seasonings.
2. Add flavor without salt
Who said you need salt to add flavor to your home cooking? Limit the amount of table salt you use and add other seasonings instead to add flavor to your dishes.
Or you can harness the power of different herbs and spices to add flavor to your dishes. Here are some flavorful options to consider:
- Garlic (fresh or powdered)
- Onion powder
- lemon juice
- Nutritional Yeast
- Balsamic or red wine vinegar
- paprika
- Red pepper flakes
3. Track your sodium intake
Use a food and nutrition tracking app My Fitness Pal is an easy way to log the amount of sodium you’re consuming in your meals. As you log each meal, the app will track your progress against your daily nutritional goals, including your daily sodium intake.
At the end of the day, week or month, you can review your journal to see if you met your sodium goal, and you can also browse curated low-sodium recipes directly from the app to help you reach your health and nutrition goals.
4. Wash salty foods
If you have canned beans that are high in sodium, you can easily reduce the amount of salt. RinseFirst, discard the water or brine from the can. Next, rinse the beans thoroughly in a colander. Rinsing canned beans 40% less sodium.
Low Sodium Foods
A good way is Reduces the risk of heart disease Choosing foods low in sodium is the best way to improve your health. From fresh fruit to dairy products, Low Sodium Foods Get inspired for your next meal.
Cereals
- Quinoa
- brown rice
- Whole Wheat Pasta
- Oats
protein
- Fresh chicken, beef and pork
- Fresh or frozen fish
- egg
- Dried beans, peas, and lentils
- Raw nuts
Vegetables and Fruits
- Fresh fruits
- Fresh vegetables
- Frozen fruits and vegetables with no added sodium
Dairy products
High-sodium foods to watch out for
Here are some Foods known to be high in sodium Points to note:
- Seasoning with salt
- Condiments, dressings, sauces
- Salty chips, nuts, crackers, pretzels, etc.
- Processed and canned foods, such as soups, beans, and vegetables
- frozen food
- Instant rice, pasta, oatmeal
- Baked goods or pre-made mixes
- Cured or canned meats
- High Sodium Cheese
FAQ
How do you know if a food is high in sodium?
Read the nutrition facts labels on packaged foods. If a food is high in sodium, More than 20% of the recommended daily intake per servingIdeally, buy foods that have 5% or less. If a product is labeled “salted,” “pre-salted,” or “pickled in brine,” it probably means it has a high sodium content.
What are your tips for dining out on a low-sodium diet?
At restaurants, ask for your food to be cooked without added salt, order sauces and dressings separately, and choose grilled, baked, or steamed foods instead of fried or breaded foods.
Can a low-sodium diet help you lose weight?
Low-sodium diets are not specifically aimed at weight loss, but generally involve low intake of highly processed foods. Associated with weight gain.
Conclusion: A guide to low-sodium diets
Many Americans consume far more than the recommended sodium intake, so now is a great time to start monitoring your salt intake.
Here are some ways to reach your sodium goals:
- Cut down on packaged and processed foods and choose low-sodium snacks
- Please read the nutritional information carefully
- Track your sodium intake
- Try to incorporate low-salt foods into your home
Of course, following a low-sodium diet doesn’t mean you have to eat nothing but plain chicken breasts and veggies for the rest of your life. With the right spices and flavorful alternatives, you can satisfy your taste buds without using a grain of salt.
First published on December 18, 2017, updated on July 30, 2024
