How to Get Serious about a Low Sodium Diet

Many people realize that reducing their salt intake would be good for them; many people even go so far as to say "I'm trying to cut back on the amount of salt I eat." This is fine for young people, though a low sodium diet now would likely prevent health problems in the future when their bodies are not as well equipped to handle large amounts of salt, or sodium.

For people with chronic conditions (usually older people, but increasingly more and more young people) like hypertension, fluid retention, swelling of hands and feet, kidney problems, and heart failure, being serious about sodium intake is crucial. Too much salt or sodium in the diet can adversely affect quality of life for these people. Medicines can only do so much. With most chronic conditions, it's up to the person to decide to help themselves.

I have spent a lifetime advising people on the sensibility of a low salt diet. But, I am ashamed to say, I wasn't really serious about it myself until I developed hypertension at a relatively young age (40). We also have to take into account that medical science has decided that what we used to think of as normal blood pressure "for your age", is now considered high and in need of treatment.

So I am here to tell you----if you are a young person, do yourself a favor and cut back on the salt you are eating now. You will get used to it, believe me. And in the long run, you will be a much healthier person for it which will allow you to enjoy your later years. (Yes, you will get there sooner than you think).

Difficulty: Moderate

Instructions

1. To do this, you need some basic knowledge about salt.
   Keep in mind that sodium in an essential nutrient, very important in the proper functioning of the body. But too much can be as harmful as too little. Also keep in mind that you will get an adequate amount of sodium from natural foods without adding any salt at all.

2. Be aware of these things:
   1. Salt is sodium chloride. This is different from plain sodium, but for our purposes here, we'll consider them the same. Note, however, labels will list the amount of sodium in food.
   2. You should not eat more that 2300 mg of sodium everyday. That's about a teaspoon of table salt.
   3. Monosodium glutamate is a common flavor enhancer used in many packaged foods. Whether MSG is harmful to you, or not, is very controversial. Many people report adverse effects after eating it. Just aware of the monosodium glutamate in foods you buy since it is an extra source of sodium.
   4. Realize that using prepackaged foods, mixes, sauces etc., etc., will cause you to overdose on sodium because of the extra sodium already added, you cook it and add more salt while cooking, then you salt it at the table. Wow! You've probably had a weeks worth of sodium in one serving of 'whatever'.
   5. Baked goods can have quite a bit of sodium, not only from salt but from baking soda and baking powder. This will be true even if you make them at home.
   6. Prepackaged or canned foods listed as "Low Sodium" on the label will still have sodium in them that you need to be aware of. Always read the label so you know exactly what you're getting.
   7. Sources of extra sodium: Frozen dinners, Ready-to-eat cereals, Vegetable juices, Canned vegetables, Deli meats, Pre-made soups (can or box), Marinades, Flavorings, Pre-made Sauces, Prepackaged rice, potato or pasta dishes with a flavor packet, Condiments, some OTC medicines, Restaurant Food, Fast Food.

3. Read the Label. This is from WebMD:
   
   --Sodium-free: Less than 5 mg of sodium per serving
   --Very low-sodium: 35 mg or less per serving
   --Low-sodium: Less than 140 mg per serving
   --Reduced sodium: Sodium level reduced by 25%
   --Unsalted, no salt added, or without added salt: Made without the salt that's normally used, but still contains the sodium that's a natural part of the food itself.

4. The best way to reduce salt in your diet is to measure what you use, and use fresh ingredients to cook with. Use herbs, spices without added salt or sodium, and fresh peppers, onions, garlic, shallots, lemons, limes etc. Even adding celery and carrots to sauces and soups will add extra flavor. When you cook your own cereal, rice, pasta you can decide whether to use some of your teaspoon of salt to cook it with or not. Replace bouillons with sodium free stocks to make soups, sauces and gravies. Make your own stock and freeze it for use later. Make your own gravy without using a mix or bouillon.

5. Fresh or frozen produce, fresh or frozen fruit, meat that is not prepackaged, premarinated, precooked, etc. Be aware of additives when buying frozen foods. Buy plain rice, barley, pasta etc, rather than buying boxes of pre-seasoned rice or pasta mixes. Cooking your own food, rather than relying on boxes and cans, is just as simple. You just need to change the way you shop for groceries. And, you can decide how much salt you want to add to it.

6. Measure the salt you're going to use everyday. If you want to use only 1 teaspoon of salt, then measure out this amount into a small container for the day. You decide how to use it, whether you cook with it, or add it after the food is cooked. When it's gone, don't eat anymore. After some time, you will find that you may not need to use the whole amount in a day.

7. I tell people not to use salt substitutes. Salt substitute is made from potassium rather than sodium. Eating too much potassium is just as bad as eating too much sodium, although this is not likely because potassium chloride has a bitter flavor. Extra potassium can be very detrimental to people with certain diseases affecting the kidneys, heart, or diabetes. Salt substitutes should also not be used with certain medications. Always check with your doctor before using a salt substitute.

8. If you are a real stickler for the amount of sodium you want to eat, try keeping a food diary. Look up the amount of sodium that is found in each food naturally. Then add the amount of sodium in the salt you used. You will probably find that the naturally occurring sodium in foods is plenty without the added salt. If you're interested, there is a link below for the USDA National Database that lists the sodium content in common foods.

9. The idea here is not to totally abolish salt from your diet, unless that's what you want to do. The whole idea is for you to decide how much salt you want to eat without having to guess. Do yourself and your loved ones a favor. Reduce the salt in your diet, and teach your family to do the same. You won't regret it.

Tips & Warnings

• Always check with your Health Care Provider before making any drastic changes in your diet.
• Do not stop taking any medication prescribed to you for high blood pressure.

Resources

• USDA National Database for Sodium Content in Foods

[2besure]

on 4/20/2009 Well done article on getting serious about using less salt!

[gerrie5044]

on 3/31/2009 Great article! Saving in my favs! 5* and rec

[sonni57]

on 3/26/2009 Good detailed article on how to use less salt.