Health Topics for Nutrition

Sodium: A Little Goes A Long Way

One of the Dietary Guidelines for Americans is to consume salt and sodium in moderation. Excess sodium intake has been linked to heart disease and hypertension, or high blood pressure. Americans consume an average of 8,000 to 10,000 milligrams of sodium each day. Our bodies need only about 2,500 milligrams per day and can survive on much less each day.

So how do we keep our sodium intake in check? Well, we can start by cutting back on the salt shaker. Salt is 40 percent sodium, and each teaspoon of salt we eat gives us 2,400 milligrams of sodium. Salt or sodium is found in most prepared foods, including 'instant' foods, pasta mixes, cakes, pies, cookies, and breads. It is also commonly added to canned vegetables as a preservative and flavor enhancer.

To lower your sodium or salt intake, do the following:

• limit the amount of salt you add at the table

• avoid prepackaged side dishes such as pasta and rice blends

• buy fresh or frozen vegetables

• use fresh salsa to season foods

• try other spices, such as garlic powder, onion powder, paprika, oregano, sage, thyme, and chilies instead of garlic salt, onion salt, lemon pepper, and other spice mixtures that contain salt

• do not automatically add salt in cooking (Let each person add it at the table if they feel it is necessary.)

• buy lower-sodium alternatives of soups, condiments, sauces, crackers, and snack foods

• avoid olives, pickles, foods canned in water with salt, and salted, packaged meats

Remember, we need sodium for our bodies to function. The problem lies in excess use. See if you can reduce your salt intake to 2,500 milligrams per day. It can be done without compromising the quality and taste of the food you love.

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