Sodium Diet Advice

Sodium Diet Advice

How to Reduce Sodium/Salt in Diet, Reduce Blood Pressure, Food Sources, Health Risks

The average Western diet is too high in sodium. In the US, average sodium-intake in the daily diet is 4,000-5,000 mg. In the UK, dietary sodium-intake averages 3,500 mg daily.

Dangers/Side Effects of Excess Sodium

Excess sodium intake is linked to: hypertension/high blood pressure and heart disease, fluid retention (oedema) and kidney stones. A high-sodium diet increases the need for potassium.

Sodium Diet Advice – 10 Recommendations

To help reduce your sodium intake, follow these 10 low-sodium suggestions:

  • But “lower-sodium” foods in your diet, whenever possible.
  • Check sodium-content on food labels: choose lower sodium brands.
  • Don’t add salt when cooking.
  • Go easy when adding salt at the table.
  • Reduce intake of salty snacks.
  • Reduce intake of fast food.
  • Buy fresh cold meats instead of processed varieties.
  • Buy lower-sodium breakfast cereals.
  • Check canned foods for sodium content. If using foods canned in water, rinse thoroughly before eating.
  • Switch from packet-soups to cans, or fresh varieties.

Sodium Diet Advice – Higher Sodium Foods to Avoid

If you need to reduce your sodium-intake, due (eg.) to high blood pressure, please reduce your consumption of these high-sodium foods.

  • Hogmaws, ribs, and chitterlings.
  • Smoked or cured meats like bacon, bologna, hot dogs, ham, corned beef, luncheon meats, and sausage.
  • Canned fish like tuna, salmon, sardines, and mackerel. (Rinse before eating).
  • Buttermilk – Although buttermilk is high in sodium, 1 percent or skim buttermilk can be used in cooking to replace whole milk or fat.
  • Most cheese spreads and cheeses.
  • Salty chips, nuts, pretzels, or pork rinds.
  • Some cold (ready to eat) cereals highest in sodium, instant hot cereals.
  • Quick cooking rice and instant noodles, boxed mixes like rice, scalloped potatoes, macaroni and cheese, and some frozen dinners, pot pies and pizza.
  • Regular canned vegetables.
  • Pickled foods like herring, pickles, relish, olives, or sauerkraut.
  • Regular canned soups, instant soups.
  • Butter, fatback, and salt pork.
  • Soy sauce, steak sauce, salad dressing, ketchup, barbecue sauce, garlic salt, onion salt, seasoned salts like lemon pepper, bouillon cubes, meat tenderizer, and monosodium glutamate (MSG).