Reduce Your Sodium Intake
About 90% of Americans eat more sodium than is recommended for a healthy diet. A diet high in sodium increases a person’s risk for high blood pressure. High blood pressure often leads to heart disease, stroke, and other vascular diseases.
It can be difficult to reduce sodium in the diet. It can be found in common foods choices, some that we often eat several times a day. More than 40% of sodium comes from the following 10 types of foods: breads and rolls, cold cuts and cured meats such as deli or packaged ham or turkey, pizza, fresh and processed poultry, soups, sandwiches such as cheeseburgers, cheese, pasta dishes, mixed meat dishes such as meat loaf with tomato sauce, and snacks such as chips, pretzels, and popcorn.
Be aware of sodium in your food choices. The following are steps that you can take to reduce sodium in your diet:
• Read the Nutrition Facts Label while shopping to find the lowest sodium options of your favorite foods.
• Eat a diet rich in fresh fruits and vegetables and frozen fruits and vegetables without sauce.
• Limit processed foods high in sodium.
• When eating out, request lower sodium options.
• Support initiatives that reduce sodium in foods in cafeterias and vending machines.
• Choose to purchase healthy options and talk with your grocer or favorite restaurant about stocking lower sodium food choices.
Information from: Centers for Disease Control and Prevention: www.cdc.gov
Additional Sources of Information:
Vital Signs - Where's the Sodium?
Vital Signs Issue details: Food Categories Contributing the Most to Sodium Consumption — United States, 2007–2008 (MMWR)
MedlinePlus - High Blood Pressure
MedlinePlus - Dietary Sodium
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