Skip to main content

How to Avoid Sodium

Trying to reduce the sodium in your diet? It can be a smart choice for your blood pressure, brain, and overall health. Unfortunately, it’s not as easy as many people think, with countless hidden sources of sodium popping up in the American diet.

 

What is Sodium?

First off, sodium isn’t a bad guy. Sodium is a nutrientTwo categories: micronutrients (vitamins and minerals) and m... More that we desperately need in order to survive; however, at most the average person needs about 1,500mg. Sodium is lost by sweat, so athletes need a little more.

6 high-sodium foods that are common in our diets
The major sodium culprits

The issue is that sodium just tastes good. Sodium makes up about 40% of table salt, which contributes to 90% of an average American’s daily sodium intake. 3/4 of a teaspoon of salt has over 1,700mg of sodium. The average American eats 3,400mg of sodium a day.

See also: Get to Know Your Nutrients

 

Sources of Sodium

There are many sources of sodium sneaking into our diets. The easiest way to identify them is to think of things that would have salt added to them.

See also: How to Understand and Apply the Nutrition Facts

 

The American Heart Association provides 6 high sodium foods. If you are already limiting those foods and would like to decrease sodium intake further, here are more things to look out for:

 

  • Dressings / dips

Salad dressings vary widely in sodium levels. However, what they all have in common is that they want to make your plain old vegetables taste better, so they add tons of salt. A spoonful of Olive Garden’s salad dressing has over 500mg.

Similarly, salsa, bean, and cheese dips can have a good bit of salt.

 

  • Sports drinks / sodas

As mentioned earlier, unless you are a true endurance athlete on an intense training regimen, you can swap the Gatorade for a bottle of water. As for soda, there are numerous reasons to cut back your consumption other than sodium, sugars and artificial ingredients being the main culprit.

 

  • Condiments

Ketchup, mustard, pickles, mayo, and hot sauce, to name a few. Like salad dressing, there is copious amounts of salt used in their preparation.

 

  • Cheese and butter

When looking for cheeses to buy, check the labels. Just one wedge of Feta has over 400mg of sodium. If you look hard enough, there are some very low sodium options, like Mascarpone. For butter, obviously salted had more sodium than unsalted.

See also: What’s on the Nutrition Label?

 

  • Snack foods

Nuts, pretzels, chips, popcorn, and crackers. All these are very highly salted foods we munch on without much thought. Look for lightly salted or unsalted substitutes.

 

How do I Know How Much There Is?

You can find sodium listed about halfway down the nutrition facts label.

The nutrition label on a bag of pretzels
There are 190mg of sodium per serving in this case

 

To Summarize

There is no one rule that encompasses all foods when looking for low sodium options. Sodium levels depend completely on the manufacturer and type of product. Although, avoiding processed foods is a pretty safe bet. Salt free doesn’t mean bland. There are hundred of amazing spices and herbs out there to make your food taste even better.

 

Keep in mind that manufacturers can be tricky with their reduced sodium substitutes. They usually reduce the sodium by reducing salt. Salt is what makes junk food taste so good. To keep demand high, it is not uncommon for the lost flavor to be made up in added fat or sweeteners.

 

Lastly, don’t spend your life running away from savory, salty foods. Have a little salt once in a while, it won’t kill you.

 

Helpful documents:

Why Avoid Sodium?

 

Thanks for reading!

 

 

Source(s):

American Heart Association- Life is Why. Healthy Living: Healthy Eating, http://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_469435.pdf. Accessed 28 October 2016.

J. Skerrett, Patrick. Harvard Health Publications – Harvard Medical School: Trusted Advice for a Healthier Life. Trade Sports Drinks for Water, 30 July 2012. http://www.health.harvard.edu/blog/trade-sports-drinks-for-water-201207305079. Accessed 28 October 2016.

 

59 thoughts to “How to Avoid Sodium”

  1. I was just seeking this info for some time. After six hours of continuous Googleing, at last I got it in your site. I wonder what’s the lack of Google strategy that don’t rank this kind of informative websites in top of the list. Generally the top web sites are full of garbage.

  2. Hello there, I discovered your site by way of Google whilst searching for a comparable matter, your web site came up, it looks good. I have bookmarked it in my google bookmarks.

  3. I was recommended this web site by my cousin. I’m not sure whether this post is written by him as no one else know such detailed about my problem. You’re amazing! Thanks!

  4. magnificent publish, very informative. I’m wondering why the other specialists of this sector don’t notice this. You must proceed your writing. I am sure, you have a huge readers’ base already!

  5. Nice read, I just passed this onto a friend who was doing some research on that. And he actually bought me lunch since I found it for him smile So let me rephrase that: Thanks for lunch!

  6. I¡¦ve been exploring for a little bit for any high quality articles or weblog posts on this kind of house . Exploring in Yahoo I eventually stumbled upon this site. Reading this info So i¡¦m satisfied to exhibit that I have an incredibly just right uncanny feeling I discovered just what I needed. I most indubitably will make sure to do not disregard this site and provides it a glance regularly.

  7. Excellent blog here! Also your web site loads up fast! What host are you using? Can I get your affiliate link to your host? I wish my web site loaded up as quickly as yours lol

  8. I think this is among the most important info for me. And i’m glad reading your article. But want to remark on few general things, The website style is ideal, the articles is really nice : D. Good job, cheers

  9. Heya i’m for the first time here. I found this board and I find It really useful & it helped me out much. I hope to give something back and aid others like you helped me.

  10. Wow! This can be one particular of the most helpful blogs We have ever arrive across on this subject. Basically Excellent. I’m also a specialist in this topic therefore I can understand your effort.

  11. Thanks a bunch for sharing this with all folks you really understand what you are talking approximately! Bookmarked. Kindly additionally consult with my website =). We will have a link change arrangement between us!

  12. you’re truly a good webmaster. The website loading velocity is incredible. It sort of feels that you are doing any distinctive trick. Also, The contents are masterpiece. you have done a fantastic activity in this matter!

  13. Thank you for sharing excellent informations. Your website is very cool. I’m impressed by the details that you¡¦ve on this blog. It reveals how nicely you perceive this subject. Bookmarked this website page, will come back for more articles. You, my friend, ROCK! I found just the information I already searched everywhere and just could not come across. What a perfect web site.

  14. I was suggested this blog by my cousin. I’m not sure whether this post is written by him as nobody else know such detailed about my problem. You are incredible! Thanks!

  15. Great ¡V I should certainly pronounce, impressed with your website. I had no trouble navigating through all tabs and related information ended up being truly easy to do to access. I recently found what I hoped for before you know it at all. Reasonably unusual. Is likely to appreciate it for those who add forums or something, site theme . a tones way for your client to communicate. Excellent task..

  16. hello!,I really like your writing so a lot! share we communicate more approximately your article on AOL? I require an expert in this space to solve my problem. May be that is you! Taking a look forward to look you.

  17. Excellent and really interesting blog. I really am into blogs that have to do with building muscle, so this is refreshing to me to see what you have here. Keep it going! force factor

  18. certainly like your website but you have to take a look at the spelling on several of your posts. Several of them are rife with spelling problems and I in finding it very bothersome to tell the reality however I¡¦ll certainly come back again.

  19. Thanks for another excellent article. The place else may anyone get that type of info in such an ideal method of writing? I’ve a presentation next week, and I am at the look for such info.

  20. I would like to thank you for the efforts you have put in writing this blog. I’m hoping the same high-grade blog post from you in the upcoming also. In fact your creative writing abilities has encouraged me to get my own blog now. Actually the blogging is spreading its wings rapidly. Your write up is a great example of it.

  21. We’re a group of volunteers and starting a new scheme in our community. Your website provided us with valuable info to work on. You have done an impressive job and our whole community will be thankful to you.

  22. Hello, you used to write magnificent, but the last few posts have been kinda boring¡K I miss your super writings. Past few posts are just a bit out of track! come on!

  23. I have to show my thanks to this writer for rescuing me from such a incident. Because of surfing through the search engines and getting basics which were not helpful, I thought my life was well over. Existing without the approaches to the problems you have solved all through the site is a serious case, and the ones which may have in a wrong way affected my entire career if I hadn’t discovered the website. That capability and kindness in playing with all things was excellent. I don’t know what I would’ve done if I hadn’t come across such a point like this. I can also at this time relish my future. Thanks a lot so much for this skilled and sensible help. I will not be reluctant to recommend your web blog to any person who would like counselling on this issue.

  24. Very well written post. It will be helpful to everyone who utilizes it, as well as yours truly :). Keep doing what you are doing – i will definitely read more posts.

  25. I’m just writing to let you know what a really good experience my wife’s daughter obtained visiting yuor web blog. She figured out a good number of pieces, which included how it is like to possess a great teaching nature to get the mediocre ones just understand a number of hard to do topics. You undoubtedly exceeded visitors’ desires. Thank you for presenting the interesting, trustworthy, edifying and even easy thoughts on this topic to Janet.

  26. hello!,I love your writing so much! percentage we keep in touch more approximately your article on AOL? I require an expert on this area to resolve my problem. May be that is you! Taking a look ahead to look you.

  27. My wife and i were so fulfilled that Peter managed to complete his preliminary research through your ideas he came across out of the weblog. It is now and again perplexing to simply always be giving away instructions that many people could have been trying to sell. And we also take into account we’ve got you to be grateful to for that. The explanations you made, the easy site menu, the friendships you can give support to engender – it’s got everything astounding, and it’s letting our son in addition to the family consider that the subject matter is excellent, which is incredibly mandatory. Thank you for all!

  28. I truly wanted to post a simple message in order to appreciate you for those fantastic ways you are giving out on this site. My extended internet research has at the end been paid with high-quality facts to write about with my family. I ‘d mention that most of us website visitors actually are very much blessed to exist in a wonderful network with very many wonderful individuals with beneficial suggestions. I feel pretty fortunate to have come across your web page and look forward to many more thrilling minutes reading here. Thanks once more for all the details.

  29. I have been surfing online more than three hours today, yet I never found any interesting article like yours. It’s pretty worth enough for me. Personally, if all webmasters and bloggers made good content as you did, the internet will be much more useful than ever before.

  30. I want to express my affection for your generosity for individuals who absolutely need guidance on this one concept. Your personal dedication to getting the message all through ended up being certainly advantageous and have continually allowed ladies just like me to attain their goals. This valuable suggestions entails this much a person like me and extremely more to my mates. Best wishes; from each one of us.

  31. I think this is one of the most vital information for me. And i’m glad reading your article. But wanna remark on few general things, The site style is great, the articles is really nice : D. Good job, cheers

  32. I do trust all of the ideas you’ve offered on your post. They are really convincing and can certainly work. Still, the posts are very brief for novices. May just you please lengthen them a bit from subsequent time? Thanks for the post.

  33. I like what you guys are up also. Such clever work and reporting! Keep up the superb works guys I have incorporated you guys to my blogroll. I think it will improve the value of my site 🙂

  34. I wish to show my appreciation to you just for rescuing me from such a scenario. Because of surfing through the search engines and meeting thoughts which are not productive, I was thinking my entire life was gone. Existing without the answers to the difficulties you’ve resolved as a result of your guideline is a crucial case, and the kind which might have badly damaged my career if I had not noticed your web blog. Your personal talents and kindness in playing with a lot of stuff was very useful. I’m not sure what I would have done if I had not come across such a solution like this. It’s possible to at this time relish my future. Thanks very much for your specialized and sensible guide. I will not hesitate to suggest your web site to any individual who desires care on this matter.

  35. I¡¦ve been exploring for a bit for any high quality articles or blog posts in this kind of space . Exploring in Yahoo I ultimately stumbled upon this site. Studying this info So i am satisfied to express that I have a very good uncanny feeling I found out exactly what I needed. I most indubitably will make sure to do not forget this website and provides it a glance regularly.

  36. Great ¡V I should definitely pronounce, impressed with your website. I had no trouble navigating through all tabs and related info ended up being truly easy to do to access. I recently found what I hoped for before you know it in the least. Reasonably unusual. Is likely to appreciate it for those who add forums or something, website theme . a tones way for your customer to communicate. Nice task..

  37. I was just looking for this info for a while. After six hours of continuous Googleing, finally I got it in your website. I wonder what’s the lack of Google strategy that do not rank this type of informative sites in top of the list. Generally the top web sites are full of garbage.

  38. I will right away grab your rss as I can’t in finding your email subscription link or e-newsletter service. Do you’ve any? Kindly permit me understand so that I could subscribe. Thanks.

Leave a Reply

Your email address will not be published. Required fields are marked *