10 Easy Tips for Reducing Sodium Consumption

Sodium attracts water, and a high-sodium diet draws water into the bloodstream, which can increase the volume of blood and subsequently your blood pressure. High blood pressure (also known as hypertension) is a condition in which blood pressure remains elevated over time. Hypertension makes the heart work too hard, and the high force of the blood flow can harm arteries and organs (such as the heart, kidneys, brain, and eyes). Uncontrolled high blood pressure can raise the risk of heart attack, heart failure, stroke, kidney disease, and blindness. In addition, blood pressure generally rises as you get older, so limiting your sodium intake becomes even more important each year.

Eating less salt is one way to lower blood pressure, but it is not wise to try to control it by eating less salt. In our society, there are many misconceptions about salt. Therefore, we have seen many cases of patients having to be taken to the hospital due to fainting due to lack of salt.

Sodium is an essential nutrient and is needed by the body in relatively small amounts(provided that substantial sweating does not occur) to maintain a balance of body fluids and keep muscles and nerves running smoothly. However, most peoples eat too much of it—and they may not even know it.

Recommendations for salt reduction

For adults: WHO recommends that adults consume less than 5 g (just under a teaspoon) of salt per day (1).
For children: WHO recommends that the recommended maximum intake of salt for adults be adjusted downward for children aged two to 15 years based on their energy requirements relative to those of adults. This recommendation for children does not address the period of exclusive breastfeeding (0–6 months) or the period of complementary feeding with continued breastfeeding (6–24 months).
All salt that is consumed should be iodized or “fortified” with iodine, which is essential for healthy brain development in the fetus and young child and optimizing people’s mental function in general.

10 Easy Tips for Reducing Sodium Consumption

Read the Nutrition Facts label
Compare and choose foods to get less than 100% DV (less than 2,300 mg) of sodium each day.
Prepare your own food when you can
Limit packaged sauces, mixes, and “instant” products (including flavored rice, instant noodles, and ready-made pasta).
Add flavor without adding sodium
Limit the amount of salt you add to foods when cooking, baking, or at the table. Try no-salt seasoning blends and herbs and spices instead of salt to add flavor to your food.
Buy fresh
Choose fresh meat, poultry, and seafood, rather than processed varieties. Also, check the package on fresh meat and poultry to see if salt water or saline has been added.
Watch your veggies
Buy fresh, frozen (no sauce or seasoning), or low sodium or no-salt-added canned vegetables.
Give sodium the “rinse”
Rinse sodium-containing canned foods, such as beans, tuna, and vegetables before eating. This removes some of the sodium.
“Unsalt” your snacks
Choose low sodium or no-salt-added nuts, seeds, and snack products (such as chips and pretzels)—or have carrot or celery sticks instead.
Consider your condiments
Sodium in condiments can add up. Choose light or reduced sodium condiments, add oil and vinegar to salads rather than bottled dressings, and use only a small amount of seasoning from flavoring packets instead of the entire packet.
Reduce your portion size
Less food means less sodium. Prepare smaller portions at home and consume less when eating out—choose smaller sizes, split an entrée with a friend, or take home part of your meal.
Make lower-sodium choices at restaurants
Ask for your meal to be prepared without salt and request that sauces and salad dressings be served “on the side,” then use less of them. You can also ask if nutrition information is available and then choose options that are lower in sodium

The Daily Values are reference amounts of nutrients to consume or not to exceed each day. The Daily Value for sodium is less than 2,300 milligrams (mg) per day.