There is no question that salt is one of our most basic and highly prized seasonings, but it is, however, one that can do damage if its intake is not closely monitored. Your kidneys regulate the amount of salt in your body, but if they can’t eliminate enough of the excess it can accumulate in your blood. Since sodium attract and holds water, this accumulation can lead to an increase in blood volume making your heart work harder to circulate blood. This in turn increases the amount of pressure on your arteries.
Main Sources of Sodium:1. Processed and prepared foods, such as canned vegetables, soups, luncheon meats and frozen foods.
2. Sodium-containing condiments. Soy sauce, for instance, has about 900 to 1,000 mg of sodium.
3. Natural sources of sodium, such as naturally occurs in meat, poultry, dairy products and vegetables.
Fast Sodium Facts:
• Most organizations recommend not exceeding the range of 1,500 and 2,400 milligrams (mg) a day of sodium intake for healthy adults.
• Adults older than 50, are black or have a health condition such as high blood pressure, chronic kidney disease or diabetes, may be more sensitive to the blood pressure raising effects of sodium.
• Other than table salt, sources of sodium include: monosodium glutamate (MSG), baking soda, baking powder, disodium phosphate, sodium alginate, and sodium nitrate or nitrite.
Cut Your Sodium Intake:
• Eat more fresh foods and fewer processed foods.
• Opt for low-sodium products.
• Remove salt from recipes whenever possible.
• Use herbs, spices and other flavorings to enhance foods.
• Limit your use of sodium-laden condiments. Salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.
Source: www.mayoclinic.com
