New study supports shaking the salt habitResults of a new study from the Centers for Disease Control and Prevention (CDC) indicate that 7 out of 10 American adults should limit their sodium intake to 1,500 mg a day to prevent or reduce hypertension (i.e. high blood pressure). The 2005 Dietary Guidelines for Americans recommend a maximum daily sodium intake of 2,300 mg of sodium per day (about 1 teaspoon of salt). The Guidelines also recommend a lower limit of 1,500 mg (about two thirds of a teaspoon of salt) for specific groups including individuals with high blood pressure, African-Americans, and anyone age 40 or older. The new study indicates that most adults should follow the lower limit. Wellness Assessment results suggest that most King County employees and their spartners probably do not meet this recommendation. In 2008, only about one-third (35%) of Wellness Assessment respondents reported that they “rarely cook with salt or add it at the table and rarely eat processed foods or salted snacks”. But the U.S. food supply contains excessive amounts of salt, which makes limiting sodium consumption to less than 1,500 mg difficult. According to the CDC report, Americans over the age of 2 consume a daily average of 3,436 mg of sodium. Here are some tips to help you lower your sodium intake: - Limit “convenience” foods. The majority of sodium (77%) comes from eating prepared or processed foods. Cut back on frozen dinners, frozen pizza, packaged mixes, canned soups or broths, and salad dressings — these often have a lot of sodium.
- Eat more fresh fruit and vegetables. Most fresh produce is naturally low in sodium and has a variety of other health benefits.
- Choose fresh foods whenever possible. Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed types. When using canned and frozen foods look for ones labeled as "low salt" or "low sodium." Rinse canned foods, such as tuna, beans and vegetables, to remove some of the excess sodium.
- Eat fewer cured foods and condiments. Limit cured foods (such as bacon and ham); foods packed in brine (such as pickles, pickled vegetables, olives, and sauerkraut); and condiments (such as mustard, horseradish, ketchup, and barbecue sauce). Also limit the use of soy sauce and teriyaki sauce, even low sodium versions. Treat these condiments sparingly as you do table salt.
- Avoid using salt when cooking. Cook rice, pasta, and hot cereals without salt. Also cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt.
- Use non-salt seasonings. Select unsalted, fat-free broths and bouillons for cooking. Flavor foods with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends.
- Read the Nutrition Facts label. Current food labels follow the general guideline of 2,300 mg a day. So don’t use the % Daily Value when considering sodium content. Instead, use the number of milligrams of sodium.
- Try low-sodium recipes. Adopting an eating plan such as the Dietary Approaches to Stop Hypertension (D.A.S.H.), which is reduced in sodium and rich in potassium and calcium, has been shown to decrease blood pressure. Check out the links to heart healthy recipes (low in both sodium and fat) under "External Recipe Resources" on the Recipe Box page.
- Be salt savvy when eating out. The King County Board of Health's nutrition labeling regulation requires some restaurants to provide sodium information to customers. Look for this information on menus and menu boards. When ordering, request that your dish be prepared without salt.
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