If you are one of the 50 million people in this country with high blood pressure, the amount of sodium you eat is likely an important consideration. The American Heart Association recommends a maximum daily sodium intake of 2,400 milligrams. That's the amount of sodium in one teaspoon of salt, which is made up of sodium and chloride, or three dill pickles.
Sodium is a mineral that occurs naturally in foods. It helps maintain fluid balance, regulate blood pressure, transmit nerve impulses and maintain muscle activity. For survival purposes, our bodies only need about 500 milligrams of sodium each day. The average American consumes about 4,000 to 6,000 milligrams of sodium a day.
While sodium is found in virtually all foods, most (75 percent) of the sodium we eat is hidden in prepared and processed foods like luncheon meats, canned soups, condiments, instant or flavored rice and pasta mixes, fast foods and frozen dinners.
It may help to realize that our desire for sodium is acquired, so reduce your intake slowly and begin to enjoy the new taste of foods. Here are some places to start.
Flavor foods with spices, herbs, lemon, vinegar or salt-free seasoning blends.
Shop for reduced-sodium, low-sodium or no-salt-added versions of foods like canned soups, vegetables, snack foods, and condiments like ketchup, soy sauce and salad dressings.
When cooking rice or pasta, don't add salt to the boiling water. When making rice or pasta side dishes, make your own lower sodium herb and spice mixes rather than purchasing flavored rice and pasta mixes.
Choose fresh meat, poultry and fish over canned, smoked and processed versions.
Keep portion sizes of salty foods such as pickles, olives and sauerkraut to a minimum.
