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I have high blood pressure and watch out for sodium. How can eat right and limit sodium intake? — Carmen
Many of you may be like our reader Carmen who has high blood pressure and tries to watch out for sodium. What should you look for to help keep your sodium intake down?
1. Read Ingredient Labels – If the ingredients contain Na (the scientific symbol for sodium), salt, soda or sodium, that means the item will have sodium in it.
2. Check the Nutrition Facts – once you’ve identified a product contains sodium, check the food label to see how much sodium is in one serving.
3. Look for Low-Sodium Products - Choose foods that are naturally lower in sodium such as fresh meats, poultry, fish, dry and fresh legumes, eggs, milk, yogurt, fresh fruits and vegetables, plain rice, pasta and oatmeal. Here’s what different package terms mean:
- Sodium Free: Less than 5 milligrams (mg) sodium per serving
- Very Low Sodium: 35 milligrams or less sodium per serving
- Low Sodium: 140 milligrams or less sodium per serving
- Reduced or Less Sodium: At least 25 percent less sodium as compared with a standard serving size of the regular item
- Light in Sodium: At least 50 percent less sodium as compared to a standard serving size of the regular item. Items with this label must have more than 40 calories per serving or more than 3 grams fat per serving.
- Salt Free: Less than 5 milligrams sodium per serving
- Low-Sodium Meal: 140 milligrams or less sodium per 100 grams
- Unsalted or No Added Salt: No salt added during process; does not necessarily mean sodium free
4. Use Salt Alternatives for Seasoning – Season foods with herbs, spices, vinegars and fruit juices instead of salt.
5. When Eating Out, Read Menu Descriptions – Look for these terms that may indicate higher sodium choices to avoid: pickled, smoked, au jus, soy sauce or in broth.
6. Be Picky – Ask for foods to be prepared without added salt and/or ask for sauces/salad dressings to be served on the side.
If you’re used to salting your food, it may take some time to break the habit so decrease your sodium intake gradually by not using salt in cooking/baking, using less salt at the table and eventually not having the salt shaker on the table. As your body adjusts, you will actually learn to appreciate the new flavor combinations you can taste.
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