Have you considered following a diet lower in sodium? Discover good reasons to consume less salt and learn how you can reduce your sodium intake.
How many times have you heard the health warning to eat less salt? There are many good reasons to consume less salt in your diet.
Salt contains sodium, a mineral when consumed at too high of levels can lead to significant health problems. Yet, our bodies need a small amount of sodium to properly function. For example, it helps the body balance fluids and keeps muscles and nerves working efficiently (Lewis, 2021).
Salt, also known as sodium chloride, is used to flavor and preserve food. The various sources of sodium found in the diet, like those from additives and preservatives in many highly processed foods and salt in cooking and at the table, add up and contribute to the overall amount of sodium eaten in a day. You may have seen ingredients, like monosodium glutamate (MSG) and sodium propionate, which serve as flavor enhancers and preservatives, in various processed foods. While many foods taste salty, like pickles and soy sauce, others have a significant amount of sodium but don’t taste very salty. Most of us do not consider cereal or pastries as tasting salty but many contain a considerable amount of sodium (U.S. Food and Drug Administration [FDA], 2021).
While the FDA (2021) estimates most Americans eat, on average, over 3,400 mg of sodium every day, the American Heart Association (2018) recommends most adults limit sodium intake to less than 2,300 mg per day. In addition, the United States Department of Health and Human Services Office of Disease Prevention and Health Promotion (2020) recommends people with high blood pressure or with blood pressure that’s between standard and high limit daily sodium intake to 1,500 mg.
The Dietary Guidelines for Americans 2020-2025 list the top sources of sodium in the diet. These foods include sandwiches, pizza, soups, crackers, pasta, cheese, desserts, sweet snacks, vegetables, and chips (U.S. Department of Agriculture [USDA] and U.S. Department of Health and Human Services [HHS], 2020).
A few smart shopping tips can help you select healthier, low sodium items at the market. Let’s explore approaches to help you lower your sodium intake. These tips from the FDA (2021) can help you to reduce sodium consumption.
Read the Nutrition Facts Label
The Nutrition Facts Label will allow you to see how much sodium is in foods and beverages. The label is an excellent tool to use while grocery shopping. You can compare sodium amounts in different brands of the same type of foods. The label will make it easier to decide which item is a healthier choice. Some packaged foods will have sodium claims on the label. Here is an explanation of what those claims mean:
- Sodium-free or salt-free: less than 5 mg of sodium per serving
- Very low sodium: 35 mg of sodium or less per serving
- Low sodium: 140 mg of sodium or less per serving
- Reduced Sodium: at least 25% less sodium than the regular product
- No Salt Added or Unsalted: no salt added during processing but does not meet it is sodium-free
Prepare more food at home
Limit packaged sauces, mixes, and “instant” products. These foods usually have a high sodium content.
Add flavor, not salt
Cut back on how much salt you add to foods as you cook when baking and at the table. No-salt seasonings are a good option and usually include a blend of herbs and spices, adding flavor to food.
Buy more fresh foods
When shopping for produce, select fresh, frozen without a sauce, and no-salt-added canned varieties for better low sodium options. When it comes to meat, choose fresh meat, poultry, and seafood rather than processed varieties.
Rinse away sodium
Rinse sodium-containing canned foods, such as beans, tuna, and vegetables, before eating. This will remove some of the sodium.
Summary
Sodium, a component of salt, is only needed in a small amount each day to stay healthy. With the average American consuming much more than what is needed, reading labels and cooking at home more often are just two ways to help lower your daily sodium intake. Experiment using herbs and spices for seasoning to reduce or replace salt. Give this zesty Chili and Spice Seasoning recipe a try in soups, stews, sauces, and casseroles. Once prepared, store it in your pantry in an airtight container.
Recipe: Chili and Spice Seasoning
7 servings | serving size: ⅐ of recipe
When preparing this recipe, start with clean countertops and utensils. Wash hands with soap and water.
Ingredients
- 4 tablespoons paprika
- 2 tablespoons oregano (dried, crushed)
- 2 teaspoon chili powder
- 2 teaspoon garlic powder
- 1 teaspoon black pepper
- ½ teaspoon cayenne pepper
- ½ teaspoon dry mustard
Directions
Mix together all ingredients. Store in airtight container.
Recipe adapted from Myplate Kitchen: Chili and Spice Seasoning
Source: Penn State Extension