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YahooLimiting sodium intake is an important step for people with high blood pressure and other heart-health issues. The recommended daily allowance (RDA) for sodium is 2400 milligrams (mg). This equates to about 1 teaspoon of salt. It is recommended that everyone keep their daily intake below 2400 (mg), but those with heart-health issues should be further below this.
Sodium is not necessarily a "bad" nutrient. In fact, it is essential to our bodies to regulate fluid volumes, nerve impulses and muscle contraction control. Too much sodium, on the other hand, leads to fluid retention and later hypertension or high blood pressure. If you have heart-health issues, you should discuss ways to reduce sodium intake with your doctor or a registered dietitian. The following suggestions are meant as a beginning guide to reduce the amount of sodium in your everyday diet.
Ditch additional salt. Shaking on the sprinkling of salt for "taste" only adds extra sodium to your food. Put away that salt shaker sitting on your table to discourage use during meal times. For cooking, try to steer clear of condiments and sauces on your food -- these items contain a large amount of sodium. Instead, try to prepare foods in their most natural state. You might even find they taste better that way!
Use seasonings that do not contain salt. There are some popular seasonings on the market today, such as Mrs. Dash, that do not contain salt and come in many varieties. There are also salt substitutes and recipes online for making your own salt-free seasoning at home. These options allow you to add flavor to your food without adding additional sodium.
Read food labels. Creating a low sodium diet begins with paying attention to food labels when you are grocery shopping. You would be amazed at how much sodium is in some of your favorite foods. The items that are typically high-sodium culprits include luncheon meats, convenience foods like prepared meals and canned soups, and snack items like chips and crackers. Many food companies are now offering "low-sodium" options, but it is still important to look at the label and pay attention to serving size. Concentrating on a grocery list that centers on lean meats like chicken and fresh fruits and vegetables is a good basis for a low-sodium diet.
