Do you love salty foods, but your doctor has told you to cut back on your salt (sodium) intake? Don’t worry, you don’t have to give up all the foods you love. By learning some tricks and making some smart changes, you can continue to enjoy what you eat.
First, do you know why you need to cut back on sodium? Consuming too much sodium can increase your blood pressure and your risk for heart disease and stroke. Experts recommend that people ages 51 and older, African Americans, or anyone with high blood pressure, diabetes, or chronic kidney disease reduce their salt intake to 1,500 milligrams per day (for everyone else, the amount is 2,300 milligrams per day).
You may be surprised to know that most of the excess salt in our diets doesn’t come from the salt we put on our food. In fact, 75% of the sodium we eat comes from eating packaged or processed foods and from dining out.
Here are some simple steps you can take to shake your salt habit:
For more information:
http://www.cdc.gov/salt/pdfs/sodium_tips_older_adults.pdf
These articles are not a substitute for medical advice, and are not intended to treat or cure any disease. Advances in medicine may cause this information to become outdated, invalid, or subject to debate. Professional opinions and interpretations of scientific literature may vary. Consult your healthcare professional before making changes to your diet, exercise, or medication regimen.
Sources:
Dietary Guidelines for Americans 2010, US Department of Agriculture:
http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf
Lowering Salt in Your Diet, Food and Drug Administration:
http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm181577.htm
Reducing Sodium in a Salty World, American Heart Association:
Salt, Centers for Disease Control:
Sodium and Food Sources, Centers for Disease Control:
http://www.cdc.gov/salt/food.htm
Sodium in Your Diet: Using the Nutrition Facts Label to Reduce Your Intake, Food and Drug Administration:
http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm315393.htm
Strategies to Reduce Sodium Intake in the United States, Institute of Medicine:
http://www.iom.edu/Reports/2010/Strategies-to-Reduce-Sodium-Intake-in-the-United-States.aspx
Top Ten Tips to Reduce Salt in Your Diet, National Kidney Foundation:
https://www.kidney.org/news/ekidney/june10/Salt_june10
These articles are not a substitute for medical advice, and are not intended to treat or cure any disease. Advances in medicine may cause this information to become outdated, invalid, or subject to debate. Professional opinions and interpretations of scientific literature may vary. Consult your healthcare professional before making changes to your diet, exercise, or medication regime.