Reduce Your Sodium Intake!

Trying to cut back on sodium?  Not a bad idea during this stressful holiday season when everyone's blood pressure is a little higher than normal.  Research shows most Americans consume an average of 3,300 mg of sodium/day.  Experts have found that reducing sodium intake can lower blood pressure, which drops the risk for heart disease and stroke dramatically.  The recommended amount (based on the 2010 Dietary Guidelines) is 2300 mg/day for most and just 1500 mg/day for those over 51, individuals with high blood pressure and diabetes, African Americans and people with kidney disease.   But don’t just put down the salt shaker.  Most of the sodium we eat (about 75%) comes from packaged and restaurant food.  Below are some tips to kick the salt habit.1.    Buy plain frozen or canned vegetables with “no salt added”.  Choose fresh vegetables when in season.2.    Limit canned and processed meat such as tuna, hot dogs, bologna, sausage, ham and other meats.  Choose fresh poultry, fish and beef when available.3.    Use salt-free seasoning blends or try herbs and spices in place of salt.4.    Reduce your consumption of flavored or instant pasta and rice. Cook grains and hot cereal without salt.5.    Limit intake of frozen meals, boxed/packaged mixes, canned soups and stews and salad dressing.6.    Rinse tuna prior to use.  Buy tuna packed in water VS oil.7.    Buy reduced-sodium versions of soy sauce, ketchup, broth, soup and other items.8.    Choose cold cereal and bread that is lower in sodium.9.    Read the label for sodium content.  Anything below 150 mg/serving is low.  10.  Finally- taste your food before salting!  It may not really need it.