Bypass the Salt

posted: March 10, 2008

Sodium intake plays an important role in sustaining the correct level of fluids in our bodies and helps maintain proper nerve and muscle function. However, too much sodium in your daily diet can lead to high blood pressure, which in turn can cause circulatory and heart problems.

The average adult consumes more than double the recommended adequate daily intake of sodium. Excess sodium that cannot be eliminated by our kidneys, builds up in our blood. This puts excess pressure on our arteries as blood volume increases which forces your heart to work harder.

Lowering sodium intake to optimum levels can help reduce the incidence of stroke and heart disease by 30 percent. A healthy adult should consume between 1200 to 1500 mg of sodium daily. Here are some simple steps to lower sodium intake:

Always check the labels on packaged foods (particularly processed and frozen foods) and choose products with the least amount of sodium.
Limit fast food and restaurant eating.
Reduce intake of smoked, cured, and pickled foods. This includes deli meats which are often loaded with sodium.
When cooking, use herbs and spices as a salt substitute.
Be aware that many condiments are loaded with sodium; these include: relish, salad dressings, curry pastes, soy sauce, bouillon cubes, salsa and dips.
If you're going to eat potato chips, crackers or peanuts, go for products that are lightly salted or unsalted.

For more information, please visit the following websites:

BBC: Salt

Yahoo: Taking a Pass on Sodium