Why Limit Sodium? · Help prevent or reduce high blood pressure, which can… · Reduce your risk for heart disease and stroke
Where’s the Sodium? · Processed, convenience foods · Salt added during food preparation · Salt added at the table
Goal: · Limit total sodium intake to 2400 milligrams (mg) per day, or about 1 teaspoon of table salt (sodium chloride). · Your doctor may recommend a lower goal if you have high blood pressure.
At the Store: · Check out the labels for lower sodium foods: o Sodium free o Low sodium o Very low sodium o Light in sodium o Reduced (or less) sodium o Unsalted · Be wary of these foods: o Breaded fish, poultry and meats o Most cheeses, including cottage cheese and cheese spreads o Instant hot cereals and many ready-to-eat cereals o Boxed and flavored mixes of rice, potatoes, macaroni and cheese, instant noodles, couscous o Canned vegetables o Frozen vegetables in sauces o Soups – instant, canned & jarred, including broth and bouillon o Seasonings made with salt, celery salt, garlic salt, onion salt o Sauces, gravies and instant sauce and gravy mixes o Canned seafood – tuna, sardines, mackerel, sardines, anchovies, oysters, caviar, crab o Snack foods – chips, crackers, salted nuts, pork rinds, pretzels o Pickled foods like olives, pickles, relish, sauerkraut, herring o Condiments – ketchup, soy sauce, steak sauce, teriyaki sauce, salad dressings, barbecue sauce, mayonnaise, mustard, chili sauce, Worcestershire sauce o Frozen dinners, meal mixes, pot pies, and pizza o Smoked, salted or cured meats such as bacon, ham, hot dogs, bologna, salami, pepperoni, luncheon meats, sausage, corned beef, chipped beef; meats koshered by salting o Buttermilk, butter, salt pork · Select these foods more often: o Vegetable oils o Fresh or frozen fruits o Fresh, frozen (no sauce) or no salt added canned vegetables o Skinless poultry, lean cuts of meat, fresh or frozen (not breaded) fish and shellfish o Plain rice, noodles, couscous, quinoa and other grains o Reduced or low sodium soups, broth, bouillon o Salt-free spices and herbs like garlic powder, onion powder, basil, oregano, sage, thyme, cilantro, cumin, pepper, mint, etc. o Zippy flavorings such as vinegar, lemon or lime juice o Some hot cereals and lower sodium ready-to-eat cereals o Nonfat, low fat (1%) or evaporated skim milk
During Food Preparation: · Use less salt or NO salt when preparing foods · Drain and rinse canned foods such as tuna or beans, to remove some sodium. · Try these fresh or dried herbs and spices to enhance flavor instead of salt: o Allspice – ground meats, stews, tomatoes, peaches o Almond extract – puddings, fruits o Basil – eggs, fish, lamb, beef, stews, salads, soups, sauces o Bay leaves – meats, stews, chicken, turkey, soups, tomatoes o Chives – eggs, salads, sauces, soups, meats, vegetables, rice o Cider vinegar – salads, vegetables, potatoes, sauces o Cilantro – meats, chicken, fish, tomatoes, rice, pasta o Cinnamon – fruits, bread o Curry powder – meats, chicken, fish, tomatoes o Dill weed – fish, soups, potatoes o Garlic – meats, poultry, fish, vegetables, rice, pasta o Ginger – chicken, fish, fruits o Mustard powder – ground meats, salads, sauces, potatoes o Nutmeg – fruits, potatoes o Paprika – meats, fish, stews, sauces, soups, vegetables o Parsley – meats, fish, stews, sauces, soups, salads, vegetables o Rosemary – chicken, veal, meats, potatoes, bread, pasta o Sage – meats, stews, biscuits, tomatoes, green beans o Savory – salads, eggs, meats, soups, green beans, tomatoes o Tarragon – poultry, meats o Thyme – eggs, meats, sauces, soups, vegetables, tomatoes
At the Table: · Remove the salt shaker from the table · At restaurants, avoid sauces and condiments; ask that salt not be used in preparing your food · Spice it up with these condiments instead of salt: o Black pepper (freshly ground, if possible, for best flavor) o Hot pepper sauce o Crushed red pepper o Garlic powder o Onion powder
Adapted From: Your guide to lowering blood pressure; Spice up your life! Eat less salt and sodium; and Cut down on salt and sodium. In: Heart and vascular diseases - High blood pressure. National Heart, Lung and Blood Institute, Department of Health and Human Services, National Institutes of Health: http://www.nhlbi.nih.gov/health/public/heart/index.htm