How Much Salt Are You Having?

Probably too much.  Have you tried tracking your sodium?  Many people track their caloric intake, but it is also important to track your sodium.  I try to have my clients keep a food diary.  If you have a smart phone there are plenty of apps to chose from to track your calories.  People are amazed that even though they think they are following a healthy diet, their sodium levels are way above daily recommendations.
It is stated that 9/10 Americans ingest over the daily recommendation of sodium, which is about 2,300 milligrams.  When sodium builds up in your blood, your blood pressure increases.  High blood pressure can lead to stroke, heart attack or other forms of heart disease.  If you have high blood pressure, you may want to aim for less than 1,500 milligrams of salt per day. That’s only ¾ of a teaspoon of salt.  The CDC calculates that if everyone followed the guidelines and got less than 2,300 milligrams per day, there would be 120,000 fewer cases of heart disease and 66.000 fewer strokes per year.
So where is all this sodium coming from?  According to a new report by the Center for Disease Control and Prevention, more than 40 percent of all Americans’ sodium intake comes from only 10 types of foods.  Here is the list:

1. Bread (7.4 percent of all sodium consumption.)  One slice of white bread can contain up to 230 milligrams of sodium.
2. Cold cut and cured meats (5.1 percent of all sodium consumption.)  These foods are packed with sodium because it is used as a preservative.
3. Pizza (4.9 percent of all sodium consumption.)  Both frozen and restaurant pizzas contain high levels of sodium.
4. Poultry (4.5 percent of all sodium consumption.)  According to the report, boneless, skinless chicken breasts contain between 40 and 330 milligrams of sodium. What about chicken strips at a restaurant?  Those can have up to 900 milligrams of sodium, the report says.
5. Soups (4.3 percent of all sodium consumption.)  The report shows sodium contents vary greatly across products, however, so choose wisely – one cup of canned chicken noodle soup can contain between 100 and 940 milligrams of sodium.Salty snacks such as chips and pretzels (3.1 percent of all sodium consumption.)  A bag of potato chips can contain sodium in amounts ranging from 50 to 200 milligrams.
6. Sandwiches (4 percent of all sodium consumption.)  One cheeseburger can contain up to 1,690 milligrams of sodium.9. Meat dishes (3.2 percent of all sodium consumption.)  Avoid processed meals, and when cooking, try using garlic or onion powder instead of salt as seasoning.
7. Cheese (3.8 percent of all sodium consumption.)   One slice of American cheese contains between 330 and 460 milligrams of sodium.8. Pasta dishes (3.3 percent of sodium consumption.)  Try using whole-grain pasta with low-sodium sauce, or making your own with fresh herbs and tomatoes.
8. Pasta (3.3 percent of sodium consumed.)  The report shows canned pasta can contain up to 980 milligrams of sodium.
9. Meat mixed dishes (3.2 percent of all sodium consumption.)
10. Savory snacks such as chips and pretzels (3.1 percent of all sodium consumption.)  A bag of potato chips can contain sodium in amounts ranging from 50 to 200 milligrams.

Shocked by the list?  Below are few simple ways to reduce your sodium.

• Start looking at the sodium content of food when you are grocery shopping. Look for the words, “low soium” on packages.
• Limit the number of times you eat out. Ask your server to go easy on the salt. Order sauces or salad dressing on the side.
• Buy fresh or frozen vegetables instead of canned vegetables.
• Try sodium-free spices and seasonings or fresh herbs to season your foods.
• When eating pizza, avoid salty meats such as pepperoni, sausage, bacon, ham and ground beef and chose sodium-free toppings instead, such as fresh mushrooms, peppers, onions, broccoli, or pineapple.
• Chose whole grain breads and make sure there are less than 150 milligrams of sodium per slice

Perhaps the hardest part is accepting that food without so much salt won’t taste the same.  Our enjoyment of sodium is mostly a learned behavior and we can and should unlearn it.  I hope this information got you thinking and you start watching your sodium intake.