So what’s the 101 about sodium? Sodium is an essential nutrient used to maintain fluid balance, transmit nerve impulses, and help our muscles contract and relax. According to the Dietary Guidelines for Americans the recommendation is to have less than 2300 mg of sodium every day. This is the equivalent of one teaspoon of salt! Majority of adults eat upwards of 3400 mg of sodium each day. Eating above this recommendation increases the risk for high blood pressure, heart disease, and stroke. The more sodium in the body increases the water retained, and therefore makes it harder for the heart to pump blood throughout the body.
Here are some tips to lower sodium consumption to keep the heart healthy:
1. Eat more whole foods
· The majority of salt intake comes from processed foods like breads, cured meats, cheese, pizza, and soups. Eating more fresh fruits and vegetables will decrease the amount of salt consumption, while increasing phytonutrients and fiber! Aim to incorporate at least a fruit or vegetable at every meal & snack.
2. Read the food label
· Have you ever looked at how much salt is in a can of soup or jar of tomato sauce? There can be upwards of 800 – 1000 mg of sodium per serving, and let’s be honest we aren’t eating half a can of soup. For an item to be considered low sodium it has to be less than 140 mg of sodium per serving. When shopping aim to get as close to a low sodium product as possible, or even better no salt added!
3. Use herbs & spices
· Although table salt is not the primary source of sodium in the American diet, it still contributes. Season your dishes with fresh and/or dried herbs and spices. I love to add garlic, oregano, and basil to Italian meals, and paprika, chili powder, cumin, and cilantro to Mexican inspired meals.
4. Cook meals at home
· When you make your own meals you have complete control over how much salt goes into them. Choose to eat at home majority of the time, and make going out to eat a special treat! When choosing a menu option avoid fried foods and dishes in creamy sauces, and opt for grilled or broiled proteins with a fresh vegetable side.