Get Low: Make Low-Sodium Choices
According to the Dietary Guidelines for Americans, "74.5 million Americans—34 percent of U.S. adults—have hypertension." The Dietary Guidelines explain that "Hypertension is a major risk factor for heart disease, stroke, congestive heart failure, and kidney disease. Dietary factors that increase blood pressure include excessive sodium and insufficient potassium intake, overweight and obesity, and excess alcohol consumption." Since excessive sodium is one of the contributing factors, it is essential to get low and make low sodium choices. Check out the post below for the whys and hows of going low sodium, and be sure to scroll to the end -- there's a free handout in this post!
Why Go Low-Sodium?
A prospective study in Finland showed that for each 2,400 mg increase in 24-hour urinary sodium, cardiovascular disease mortality increased by 36% and total mortality increased by 22% (Lancet 20091; 357: 848-51).
Hypertension is the #1 risk factor for earlier mortality in middle-aged and older adults worldwide.
Reducing sodium is important to heart health and can positively impact blood pressure.
The Dietary Guidelines for Americans recommend consuming no more than 2300 mg of sodium daily. African-American people, age 51 and older, or with high blood pressure, diabetes, or chronic kidney disease, should get no more than 1500 mg of sodium per day.
So, How Can You Go Low-Sodium? Choose Fresh, Unprocessed Foods
Fresh, unprocessed foods typically contain very little sodium. Stock up on seasonal fresh fruits and vegetables!
Skip Added Sodium
Lots of sodium lurks in canned and frozen foods. Look for varieties with “No Salt Added” on the front of the package or can. Check sodium's Daily Value (DV). You can find the DV listed on the Nutrition Facts label.
Think About Grains
According to the Centers for Disease Control, “36.9% of average sodium consumed came from grains, and these included highly processed foods like bread, frozen meals, and soups.” (Sodium Intake Among Adults --- United States, 2005-2006; Weekly; June 25, 2010 / 59(24);746-749). Choose whole grains that you can cook yourself, like rice and oatmeal. Bread and boxed grain meal mixes can pack a sodium wallop!
Cook at Home
A great way to go low-sodium is to do most of your cooking at home. That way, you can determine precisely how much salt goes into your meal. Check the nutrition information for all your ingredients before you begin. This will ensure that your meal is low-sodium.
