She Strengthens

The Importance of Sodium in Your Diet

Sodium is often misunderstood, but it’s essential for your body’s functions. You need some sodium to regulate blood pressure and maintain fluid balance. However, consuming too much sodium can negatively impact your health.

How Much Sodium Do You Need?

The American Heart Association recommends that adults consume no more than 2,300 milligrams of sodium per day. To put that into perspective, that’s the amount of sodium found in just one teaspoon of added salt. In reality, your body only needs about 500 milligrams of sodium daily to function properly.

The Benefits of a Low Sodium Diet

A low sodium diet can have numerous benefits, especially for those with medical conditions like cardiovascular disease or kidney disease. By reducing your sodium intake, you can lower your blood pressure and reduce your risk of developing certain health conditions.

Foods to Avoid on a Low Sodium Diet

To reduce your sodium intake, try to limit or avoid the following high-sodium foods:

• Salty snack foods like chips and pretzels
• Deli meats and frozen dinners
• Canned soups, broths, and dry soup mixes
• Boxed pasta and rice dishes
• Salty side dishes like boxed stuffing
• High-salt condiments like salad dressings and dips
• Jerky and meat sticks

Types of Low Sodium Diets

There are several types of low sodium diets, including:

• 2-gram sodium diet: Limits sodium intake to 2,000 milligrams per day to manage health conditions like high blood pressure and kidney disease.
• 3-gram sodium restricted diet: Limits sodium intake to 3,000 milligrams per day to treat high blood pressure and heart failure.
• General low sodium diet: Restricts sodium without specific limits and is recommended for people with or at risk of developing high blood pressure or heart conditions.

Limiting Added Salt

Even if you’re not on a prescribed low sodium diet, limiting added salt can still benefit your health. Try to reduce your intake of high-sodium foods and season your food with herbs and spices instead of salt.

Delicious Low Sodium Foods

There are plenty of tasty and healthy low-sodium food options, including:

• Fresh, cooked, or canned veggies with no added salt
• Fresh, frozen, dried, or canned fruit with no added sugar
• Protein sources like fish, chicken, and turkey
• Whole grains like oats and brown rice
• Unsalted nuts, seeds, and nut butters
• Dried or canned beans with no added salt

Tips for Reducing Sodium Intake

To reduce your sodium intake, try the following:

• Ask your server about cooking methods and ingredients when dining out
• Order sauces and dressings on the side
• Choose simple dishes and customize your meal
• Visit restaurant websites for nutritional information
• Cook at home using fewer processed foods and more nutrient-dense ingredients
• Limit your use of added salt and try salt alternatives like lemon juice and herbs

By making a few simple changes to your diet, you can significantly reduce your sodium intake and improve your overall health.