Reducing Salt and Limiting Sodium in Your Diet

This is a common problem many face. Way too many people have high blood pressure and need to limit the amount of salt in their daily intake. While this sounds simple, it is a complicated process for many. I am going to try to make it a simpler process and not seem so overwhelming.

First, if your doctor has suggested you follow a low sodium diet, it's important. Please do so. Most of us consume way more sodium than we need to in a single day. The recommended amount is to consume less than 2,400 mg. of sodium each day. To give you a visual - this equates to ONE TEASPOON of salt per day. Scary, isn't it?

When you start to READ LABELS on everything you consume from the beverages you drink, to the packaged and processed foods you eat, your daily intake of sodium really adds up. In addition, lots of people THEN add salt for flavoring to food they cook or get when eating out! The estimated guess is that most people more than DOUBLE their daily intake without even being aware of it.

Take the challenge. Try your very best for ONE day to track and add up the amount of salt you intake. Keeping in mind you should NOT pass 2,400 mg. You will be surprised and I hope this will open your eyes to a new habit of reading labels and THINKING about what you are putting into your body before you do it.

Just look at the sodium amount on your can of soda, frozen lean cuisine dinner, your yogurt or cereal! Even a package of "weight control" instant oatmeal has 290 mg. of sodium! Who would have thought? We FORGET that this is how they preserve most of the ingredients in the food and beverages and we are mindlessly consuming the sodium grams.

Lowering your sodium intake will greatly reduce your blood pressure, in most cases. It will also help make blood pressure medications work better, if you are already on them.

Too much sodium can cause bloating, swelling, dehydration, heart disease, osteoporosis and even stroke!

Some tips to reduce your sodium intake are: buy FRESH vegetables or frozen or canned - "with no salt added."

Use fresh meats and fish, instead of canned or processed types.

Use salt-free seasonings when cooking.

Cut back on frozen dinners, packaged mixes, canned soups and salad dressings as they are usually very high in sodium.

Rinse any canned food as to try to eliminate some of the sodium.

Whenever possible, choose the "lower sodium" version of whatever it is you are buying.

Most people don't realize the importance of cutting back their daily sodium intake until its too late, like when they get diagnosed with high blood pressure. If you pay attention and make adjustments NOW, you can be ahead of the game!