Are You Getting Too Much Sodium?
Getting the right kind of balance in one’s diet can be very tricky. How many calories are right? What are the right choices? How can something that looks or sounds harmless be so bad for you?
Getting the proper amount of sodium is a key to living a healthy heart lifestyle. But how much sodium is too much, and how much is just right?
According to U.S. Department of Health and Human Services, one should try to stay within the range of 2,300mg of sodium a day.
It can be hard to figure out how much sodium is in the food we eat, but it does not have to be this way all the time. The number one rule for sodium management should be to read the nutrition labels located on the packaging of what one eats:
It is important to note the sodium content of this can of chicken noodle soup. Be mindful of the serving size as well, as it might not be what one expects. This particular can of soup contains 2,225mg of sodium–almost all of the sodium allotted for one day! Reading nutrition labels can make a difference both day in and day out, as well as in the long run. Processed and prepared foods can be tricky for those watching their sodium intake, so it is best to avoid them. One should look for foods that say reduced sodium, or no salt added. Keep in mind that something that has no salt added does not mean it is low in sodium. Sodium occurs in natural foods like vegetables and meats, so always keep this in mind.
Sodium containing condiments such as table salt and soy sauce can also take a toll on your sodium intake, so it is important to cook with other spices such as basil, oregano, sage, pepper and many other spices which do not add any sodium.
What else can one do to avoid over indulging in sodium (which can cause or worsen high blood pressure)? NorthShore University Health System recommends using the DASH diet, which seeks to limit use of salt.
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