Hold The Salt

Submitted by Mary Jo Coyne on Wed, 05/18/2011 - 1:37pm

Everyone — regardless of age or health — can benefit from keeping a watchful eye on salt intake.Too much salt can lead to many health conditions including high blood pressure, stroke, heart attack and kidney problems.


Our modern diet makes lack of sodium nearly impossible. On the contrary, many people eat about doublethe amount of sodium as they should eat. And when it comes to sodium, too much of a good thing is definitely not better.


According to the American Heart Association, 1,500 milligrams of sodium is the ideal daily goal for African-Americans, middle- and older-aged Americans, and people with high blood pressure. The rest should aim for less than 2,300 milligrams of sodium a day -- the equivalent of about 1 teaspoon of salt.


Here are some tips for “holding the salt”


• Take the saltshaker off the table, and try not to add salt to foods you prepare at home.
• When you’re comparing nutrition labels on products at the grocery store, make sure you check the sodium content.

  • All nutrition statistics are listed per serving, so if you eat more than one serving, you’ll need to make sure you calculate total sodium accordingly.
  • Often “light” versions of food choices, such as mayonnaise and dressings, have more sodium as a flavor substitute for the decreased fat content.
  • As a general rule, look for entrées with no more than 800 mg sodium per servingand snack foods with no more than 200 mg per serving.


• Avoid or “go easy” with deli and processed meats (like bacon, sausage, and hot dogs), canned soup and broth, canned vegetables and beans, pickles, frozen entrées, and salty condiments like soy sauce, ketchup, and bottled salad dressing.
• Enjoy fresh fruits and vegetables, whole grains, and most other unprocessed foods which are naturally low in sodium.
• Restaurants are notorious for pouring on the salt. Dining at home more often will make a significant dent in your sodium intake.
• Purchase low-sodium brands of chips, pretzels and crackers, or take it a step further and choose naturally low-sodium snacks like yogurt, fresh fruit, cut-up vegetables, and unsalted nuts and seeds.
 

Remember, there are a lot of ways we can reduce our salt intake.Start now, by reading labels on foods in your pantry and when grocery shopping. Making healthy, low sodium choices is the key to staying healthy.

 

Mary Jo Coyne, RN, BSN, CWC, CCM  joined Managed Care Concepts in 1994.  Currently she is Director of Nurses responsible for  supervision of all of the registered nurses in the Case Management, Disease Management and Wellness Coaching Departments.