According to the CDC, on average, Americans consume more than 3,300 mg of sodium per day. It’s no secret that consistent high sodium intakes can lead to increased blood pressure, increased risk of stroke and heart attacks along with other cardiovascular diseases. The 2015-2020 Dietary Guidelines for Americans recommend limiting sodium intake to 2,300 mg per day. Wondering what you can do to meet these guidelines? Keep reading for tips on reducing your daily sodium intake.
1. Avoid/limit processed foods. If you are familiar with my blog, this isn’t the first time you’ve seen me say this. Many processed foods contain high amounts of sodium- read your food labels. Yet ANOTHER reason to eat more whole foods and less processed ones!
2. Stop adding table salt. Try seasoning your foods with other herbs and spices.
3. Prepare your own foods. This kind of goes hand-in-hand with number 1. When you prepare your own foods, you have control of what you’re putting in it.
4. Check online for nutrition info. If you are going out to eat and still want to be conscious of your sodium intake, you can take a look online to see if the establishment has the nutrition facts for their menu items posted- many restaurants have this available.
5. Rinse canned food items to help reduce salt content. This one is pretty self-explanatory…
You would be surprised at how effective these minor adjustments can dramatically decrease your sodium intake. Consuming whole foods over processed and fast foods is going to be your biggest sodium saver, but all of these tips are helpful in reducing sodium intake. It may take a little getting used to, but once you lower your sodium intake for a consistent period of time, your taste for salt actually decreases and foods that you used to eat may be TOO salty for your new taste buds.
How do YOU cut salt out of your diet?