Take the Time to Reduce Sodium in Your Diet

by Kristie L Tapper, MS, RD, CDE

September 2006

High blood pressure is very common in the United States and occurs in nearly 1 in 3 adults. Once high blood pressure develops, it usually lasts a lifetime. Some people are more sensitive to the effects of sodium (found in salt) than are others. People who are sodium sensitive retain sodium more easily, leading to excess fluid retention and increased blood pressure. High blood pressure (hypertension) can lead to heart disease, stroke, congestive heart failure, and kidney disease. According to the National Heart, Lung, and Blood Institute (NHLBI) it has been known for at least two decades that salt-induced hypertension is a significant contributor to heart disease and stroke, the number 1 and number 3 causes of death in the US.

Most of us are guilty of consuming substantially more salt than we need. It is recommended for those without hypertension to consume less than 2,300 mg sodium per day. If you are older than 50, African-American, or have high blood pressure, kidney disease or diabetes, it is recommended that you do not exceed the intake of 1,500 mg of sodium a day. On average, Americans consume more than 3,300 mg of sodium a day. Salt consumption is actually increasing. In 1994 the average intake of sodium was estimated at 3,100 mg a day, according to the Centers for Disease Control and Prevention.

Where does all the sodium come from? About 11% of the sodium in the average U.S. diet comes from adding salt or other sodium-containing condiments to foods while cooking or eating. The majority of the sodium (77%) comes from eating prepared or processed foods that contain excess sodium. So even though you limit the amount of salt you add to your food, the food itself may already be high in sodium. The remaining 12% comes from salt that occurs naturally in food.

Salt is an inexpensive ingredient that is added to food while processing. Salt and other substances that contain sodium function as flavor enhancers and preservatives. Therefore the sodium content of foods that come in boxes, bags, cans, and jars (“packaged food”) on the shelves in grocery stores will be high in sodium. Fast foods contain a significant amount of salt and foods served in restaurants can have a high sodium content. Sometimes foods that don’t even taste salty are high in sodium. For example, a plain bagel from Dunkin Donuts has 680 mg of sodium and a 4 oz Lender’s wheat bagel has 450 mg. A study published by the American Journal of Public Health in 2004 refers to the notion that 150,000 lives could be saved annually if sodium levels in packaged and restaurant food were cut in-half.

So how do you identify foods high in sodium? The best way to determine the sodium content is to read food labels. The sodium content in milligrams (mg) will be present. Also look at the ingredient list. You do not want to see salt or sodium as one of the first few ingredients on the list. Other compounds that contain salt include (but not limited to): monosodium glutamate (MSG), baking soda, baking powder, disodium phosphate, sodium alginate, sodium nitrate or nitrite. You can ask about sodium content at restaurants and use online guides or calorie-counter books to determine the sodium content in fast food menu items. For a food to be labeled as “low-sodium” it must have less than 140 mg/serving, these are great choices. In general, make sure the foods you buy have less than 300 mg/serving.

Your taste for sodium was acquired and can be reversed. Start to decrease by using no more than ¼ teaspoon of added salt daily and your taste buds will adjust. Eventually you will not need to add salt and you can enjoy the natural flavors of food.

To cut sodium in your diet:

  1. Steer away from processed foods. Eat more fresh or frozen fruits and vegetables that are naturally low in sodium. Fresh meat (poultry, beef, pork, fish) is lower in sodium than luncheon meats, bacon, hot dogs, sausage, and ham.
  2. Purchase lower sodium versions of products. If you use canned goods, rinse the food before cooking and eating.
  3. Read labels and choose the item with lower sodium content. Avoid pretzels and crackers with salted tops.
  4. Remove sodium from recipes whenever possible. The only exception would be in baked goods that require a certain amount of salt for best results of the baking process.
  5. Limit use and portion of sodium-packed condiments such as salad dressings, sauces, ketchup, mustard, and relish.
  6. Use herbs, spices, and salt-free seasoning blends in cooking and at the table. Ask your doctor or dietitian before using a salt substitute if you have kidney disease or are taking medications for congestive heart failure or high blood pressure.
  7. Foods with less than 140 mg/serving of sodium are considered low sodium foods. Avoid food with more than 300 mg of sodium per serving

Refer to these sites for more help:

Your Guide to Lowering High Blood Pressure at the National Heart, Lung, and Blood Institute web site

Department of Health and Human Services Dietary Guidelines for Americans 2005

What is High Blood Pressure? National Heart Lung and Blood Institute

Dietary Guidelines for Americans from the U.S. Dept. of Agriculture and the U.S. Dept. of Health and Human Services (PDF)

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