How to Decrease Sodium Intake

With an increase in processed, packaged and fast food consumption, an increase in sodium consumption will likely follow. The average American consumes more than 3,400 mg of sodium each day, which is more than 2 TIMES the recommended amount. The recommended daily amount for the average person is 2,300 mg, while the recommended amount for an individual with pre-hypertension or hypertension is less than 1,500 mg. With an increased sodium intake, you are at a higher risk for stroke and heart attack. A large part of this comes from the high quantities of sodium found in processed, packaged and fast foods. By increasing consumption of whole, intact ingredients and decreasing the processed, packaged foods, we can start to decrease sodium consumption.

One way to really know how much sodium you are eating and which foods to buy, is to understand how to read labels, and what to words on the labels really mean. 

• Sodium-Free: less than 5 mg of sodium per serving
• Low-Sodium: 140 mg or less of sodium per serving
• Reduced Sodium: 25% less sodium compared to the reference group
• Light in Sodium: 50% less sodium compared to the reference group
• No Salt Added: unsalted, but must also declare on the label "this is not a sodium-free food"

***"Reduced Salt" could still be a very high sodium food***

When it comes to grocery shopping, there are certain foods to buy that can help reduce sodium intake by simply buying more simple foods and paying attention to nutrition labels. 

• Meat: avoid pre-marinated meats or meats with added sodium. Some butchers inject meats with saline solution that can add a lot of extra sodium
• Salty Marinades: try to buy marinades that are low or no sodium. Even better is to made your own sauces and marinades so you know exactly what is in them.
• Condiments: again, low or reduced sodium options or make your own
• Vegetables: buy fresh or frozen. Canned vegetables often have added salt.
• Protein: poultry, fish and lean meats over canned meats and protein options.
• Cured Food: try to limit things such as bacon and processed lunch meats. Additionally, things with added soy and teriyaki sauce contain copious amounts of added sodium
• Starches: instant pasta, rice and oatmeals udually have added salt. So pay attention to nutrition labels on these items.
• Spices