Hide the Salt Shaker
Sodium, which is naturally found in most foods is an integral part of the human body, and is an integral part of all bodily fluids such as tears, blood and sweat. However, too much sodium has been related to hypertension and other heart ailments. Regulating the amount of sodium we consume daily is challenging, as many healthy-food choices are high in sodium. The American Heart Association recommends keeping sodium intake to less than 2,400 milligrams.
Low and Moderate Sodium Foods
There are many low-sodium foods to choose from. Eating a diet of whole foods without extra salt and preservatives will help keep the sodium intake under 2,400 mg. Some of the very low sodium foods are rice, asparagus, egg whites, cucumbers, peas, radishes, apples, blackberries, legumes, freshwater fish, lamb, turkey, salmon, pasta, shredded wheat and Swiss cheese. Moderate sodium content foods are as follows: corn flakes, Cheddar cheese, low-fat milk, yogurt and low-fat cheeses.
High-Sodium foods
Some of the natural foods that are high in sodium are as follows: bread, American cheese, canned tuna in water, shellfish, ham, peanuts, anchovies, smoked fish, ham and beets. Flavor enhancements such as soy sauce, Worcestershire sauce and ketchup are high in sodium. Condiments such as pickles, olives and sauerkraut in brine also contain high amounts of sodium. Many of these foods have numerous vitamins and are nutritious, but should be used sparingly for those wishing to have a low-sodium diet.
Ways to Reduce Sodium
One of the primary ways to avoid sodium is to check labels on foods for the amount included. Avoid eating at fast-food establishments, and when you are out dining, ask for your food to be served without sauces or dressings. Most packaged food contains preservatives and taste enhancers, which interpret to high amounts of sodium. Enjoying a healthy diet of fresh fruits, vegetables, chicken, fish and meat will ensure you of staying within the limits of a safe intake of sodium.
FDA Guidelines for Sodium Labels
The FDA has set up guidelines for sodium amounts in food. Sodium free is less than five milligrams of sodium per serving. Very low sodium is 35 milligrams or less per serving. Low sodium is 140 milligrams or less per serving. Reduced sodium means that the sodium is reduced by at least 25%.
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