College of DuPage Nursing student Teresa Hammonds shares that there are foods that many consider to be low in sodium but you must keep in mind how the foods are processed. The American Heart Association recommend a range frpm 1500 to 2300 milligrams of sodium a day. To cut back you need to decrease the use of the salt shaker and watch what you eat.
The amount of sodium on the nutritional label isn’t for the whole package but for one serving. Check to see how many are in each container.
Food labels claim can be confusing so here is a few recommendations:
-sodium free is less than 5 milligrams a serving
-very low sodium is 35 milligrams or less per serving
-low sodium is less than 140 milligrams per serving
-reduced sodium is 25% less sodium
-unsalted, no salt added or without added salt is made without the salt normally used but still has the sodium that is a natural part of the food itself.
There are some medications that have sodium carbonate or bicarbonate in them. These include headache or heartburn medications. Read the ingredient list and warning statement to be sure.
Some dishes to stay away from. Most restaurants will prepare your food without salt if you just ask. Get rid of toppings except for vegetables like lettuce and tomatoes. Skip the cheese, go easy on the condiments and don’t add salt. Don’t supersize. Order off the children’s menu for smaller portions. Eat a low sodium diet for the rest of the day. Ask for a nutritional fact sheet at the restaurant or find it online before you goto help you make the best choices.
If you are not sure how much sodium you take in for a day, then try using a daily log of what you eat and drink. Then look up how much sodium is in each item. The average american takes in 3592 milligrams of sodium each day which is well above the daily limits.
U.S. guidelines call for about half of americans to limit sodium to 1500 milligrams or less per day including people 51 or older, african americans, people with high blood pressure, diabetes or long term kidney disease. Cutting down on salt can help lower the risk of heart disease, stroke and kinet damage in those who have high blood pressure.
Good options are fish as long as you pay attention to how it is seasoned, steamed vegetables withoout salt and salad with the dressing on the side. Low sodium desserts include fruit, ice cream, sherbet or angel food cake.