Brenda Khan
Sodium is an essential nutrient that helps regulate blood volume, blood pressure, osmotic equilibrium, and pH. However, excessive sodium intake can lead to fluid retention and elevated blood pressure, increasing the risk of hypertension, stroke, and heart disease. The Ontario Stroke Network estimates that lowering sodium consumption to healthy levels can significantly reduce the incidence of hypertension and prevent thousands of cardiovascular episodes and deaths annually. To reduce sodium in your diet, it is important to limit processed and packaged foods, read nutrition labels, choose low-sodium options, and experiment with other seasonings. Over time, your taste buds will adjust to lower sodium levels, and you will start to prefer foods with less salt.
| Characteristics | Values |
|---|---|
| Recommended daily sodium intake | 2300 mg or less for adults, less for children under 14 |
| Average sodium intake | 3400 mg for Americans |
| Sodium intake to reduce risk of stroke | 1500 mg/d |
| %DV for low sodium | 5% or less per serving |
| %DV for high sodium | 20% or more per serving |
| Sodium intake from packaged and restaurant foods | More than 70% |
| Sodium intake from processed foods | 80% |
| Health risks of excess sodium intake | High blood pressure, heart disease, stroke, kidney disease, heart attack, heart failure, blindness |
| Health benefits of reducing sodium intake | Lower blood pressure, reduced risk of stroke and heart disease |
| Ways to reduce sodium intake | Choose fresh and frozen foods without added sodium, read nutrition labels, cook at home, use salt substitutes, reduce portion sizes, limit alcohol, quit smoking, exercise regularly |
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What You'll Learn
Choose fresh and frozen poultry that hasn't been injected with a sodium solution
It is important to reduce your sodium intake, as excess sodium in your diet can lead to fluid retention and a rise in blood pressure, which can increase the risk of heart disease and stroke. According to the Ontario Stroke Network, reducing sodium intake to healthy levels can significantly reduce the incidence of hypertension and prevent thousands of cardiovascular episodes and deaths annually.
When choosing poultry, it is important to opt for fresh or frozen options that have not been injected with a sodium solution. This is because poultry that has been injected with saltwater or a sodium solution can contain up to eight times the salt content of unadulterated poultry. To identify if poultry has been treated with a sodium solution, carefully read the food labels and look for terms like "broth," "saline," or "sodium solution." You can also have a conversation with your butcher or look for farms that commit to providing all-natural poultry products.
Additionally, buying fresh poultry and freezing it yourself can be a good option, as fresh poultry typically cannot retain injected solutions for an extended period. Stocking up on fresh poultry when it is on sale can help you save money while also ensuring you have a healthy option readily available.
By choosing poultry that has not been injected with a sodium solution, you can significantly reduce your sodium intake and take a step towards a healthier diet.
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Select condiments carefully
Condiments are often loaded with sodium. For example, soy sauce, bottled salad dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives and relish can be sky-high in sodium.
It is important to be mindful of this and to select condiments with care. Always check the nutrition label on the packaging and opt for reduced-sodium or lower-sodium versions of condiments. For instance, you can buy ketchup with 50% less sodium than regular ketchup.
You can also try making your own condiments at home, such as salad dressings, dips, and sauces. That way, you can control the amount of salt added and experiment with other flavourful ingredients like garlic, lemon juice, herbs, and spices.
Remember, even if you never pick up the salt shaker, you might be getting more sodium than you need. Over 70% of the sodium we eat comes from packaged and restaurant foods, so it is important to be mindful of sodium content when selecting condiments and other prepared foods.
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Compare labels and choose the product with the lowest amount of sodium per serving
When shopping for food, it is important to read the nutrition labels to compare the sodium content of different products. This is because sodium is often hidden in canned, processed, and convenience foods, and it is difficult to judge a food's sodium content by taste alone. In fact, about 80% of the salt we consume comes from processed foods.
When comparing labels, look for the sodium content per serving. The sodium content can vary significantly between similar types of food, so it is important to make an accurate comparison. For example, different brands of the same food can have different sodium levels. Pick fresh and frozen poultry that hasn't been injected with a sodium solution. Check the fine print on the packaging for terms like "broth", "saline", or "sodium solution". Sodium levels in unseasoned fresh meats are around 100 milligrams or less per 4-ounce serving.
Some common food additives that contain sodium and contribute to the total amount listed on the nutrition facts label include monosodium glutamate (MSG), sodium bicarbonate (baking soda), sodium nitrite, and sodium benzoate. Items with 400 mg or more of sodium per serving are considered high in sodium. However, low-sodium products are available, and these are defined as having 140 mg of sodium or less per serving.
In addition to choosing low-sodium products, you can also reduce your sodium intake by preparing your own meals at home, where you can control the amount of salt added to your food.
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Cook at home to control how much sodium you add to your food
Cooking at home is an effective way to control your sodium intake. This is because more than 70% of the sodium we eat comes from packaged, prepared, and restaurant foods. When you cook at home, you can control the amount of salt added to your food and choose healthier alternatives.
When grocery shopping, always read the nutrition labels on food products. Compare the sodium content in different brands of the same product and opt for the one with the lowest amount. Choose products with claims such as "low sodium", "sodium-reduced", or "no salt added". You can also look for the American Heart Association's Heart-Check mark, which indicates that a product meets their sodium criteria.
When preparing meals at home, experiment with other seasonings instead of salt. Onions, garlic, herbs, spices, citrus juices, and vinegars can add flavour to your dishes without the sodium. You can also try salt substitutes that replace sodium with potassium, but be sure to consult your healthcare provider first, as certain medical conditions and medications can affect your potassium intake.
In addition to controlling the amount of salt you add while cooking, be mindful of your condiment choices. Many condiments, such as soy sauce, bottled salad dressings, ketchup, and pickles, are high in sodium. Opt for reduced-sodium or lower-sodium versions of these condiments. By cooking at home and making conscious choices about the ingredients you use, you can significantly reduce your sodium intake and lower your risk of sodium-related health issues.
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Use salt substitutes
Salt substitutes can be a great way to reduce sodium in your diet. While sodium is an essential element that helps regulate blood pressure and fluid balance, excess intake leads to fluid retention and a subsequent rise in blood pressure, increasing the risk of heart disease and stroke.
Salt substitutes have been around for decades, and most replace some or all of the sodium with potassium chloride, a naturally occurring salt-like compound with a similar taste. Potassium can help lower blood pressure, so the combination of less sodium and more potassium can make these substitutes a healthy alternative to salt. Some people prefer lite" salt products, which are blends of sodium chloride and potassium chloride, with a more traditional salt taste but less sodium than regular table salt. However, for some, potassium chloride has a bitter or metallic taste, especially in larger amounts.
There are many other salt substitutes available, such as monosodium glutamate, seaweed granules, and dehydrated, pulverized Salicornia (marketed as "Green Salt"), which is claimed to be as salty as table salt but with less sodium. Historically, many substances containing magnesium and potassium have been used as salt substitutes, and in the early 20th century, lithium chloride was a common substitute for those with hypertension, although it was prohibited in 1949 due to deaths caused by overdosing.
It is important to note that certain medical conditions (like kidney disease) and medications can impact your potassium intake, so it is always a good idea to consult your healthcare professional before using a salt substitute.
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Frequently asked questions
Excess dietary sodium intake is one of the major factors associated with the development of hypertension and an increased risk of stroke.
You can reduce sodium in your diet by limiting packaged and restaurant foods, comparing nutrition labels and choosing products with lower sodium content, and limiting the amount of salt you add while cooking or at the table.
Fresh or plain frozen fruits and vegetables, canned vegetables labelled "no salt added", and unseasoned fresh meats are some low-sodium food options.
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