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Too Much Salt?

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English (US) · Español · Português (Brasil) · Français (France) · Deutsch Privacy · Terms · Advertising · Ad Choices · Cookies · More Facebook © 2020 Create Live Event Offer Job Photo/Video Get Messages Tag Products Tamra Rosenfeld Dietitian 42 mins · Are you getting too much sodium in your diet? Too much salt in your diet can lead to high blood pressure which can put you at risk for stroke. 1/3 of Americans over the age 20 already have high blood pressure.

Current recommendations are to consume less than 2400 mg of sodium per day – the equivalence of 1 teaspoon of salt. Added salts are just part of the problem. You can easily consume more than the daily recommendations during 1 meal by eating takeout from a restaurant or by eating processed, packaged, and canned foods. Many people consume up to 4 times the recommended sodium amount!

Here are some tips that can help reduce the sodium in your diet:

🧂 Use salt substitutes for cooking such as Mrs. Dash.

🧂 Cook with plenty of herbs and spices (staying away from items such as garlic salt, and all seasoning spices)

🧂 Marinade foods with lemon juice, oil and vinegar, and spices instead of bottled marinades

🧂 Use oil and vinegar on salads instead of salad dressings

🧂 Choose fresh foods instead of pre-packaged and canned foods

🧂 If using canned vegetables or beans rinse them off prior to using

🧂 Read labels and look for lower sodium options

🧂 Most cheeses, processed meats, and smoked foods are very high in sodium such as hot dogs, cold cuts, sausages, and bacon

🧂 Soups and broths are high in sodium – even the reduced sodium varieties

🧂 Frozen meals, and packaged rice with spice sacks are high in sodium

🧂 When eating food from restaurants it is difficult to know how much sodium is in your meal. Avoid sauces when possible and eat plenty of fresh vegetables or salads. Choose baked potatoes instead of mashed potatoes or French fries so you are aware of how much salt you are adding.

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