Be Savvy about Sodium

Sodium ≠ Salt
What is Sodium? How much sodium do I need?
The average American adult consumes about
Sodium is a naturally occurring chemical element needed
3,400 mg per day. The 2015-2020 Dietary
by our body in relatively small amounts. When combined
Guidelines for Americans recommends
with chloride, it forms sodium chloride, or what we know
consuming no more than 2,300 mg of sodium
as table salt. Sodium is needed by our bodies to
per day. For specific populations like African
 Help regulate blood pressure Americans, adults age 51+, those with high
 Maintain fluid balance blood pressure, diabetes or kidney disease, the
 Support muscle and nerve 2010 Dietary Guidelines recommend further
function limiting sodium to 1,500 mg per day. Always
consult your doctor for specific
recommendations!

Table Salt vs. Sea Salt Believe it or not, much of the sodium we
Table Salt Sea Salt consume comes from packaged, processed
 Most common form of  Made by foods like
salt composed of evaporating  bread and rolls
sodium chloride seawater
 cheese
 Ground into small  Composed of
particles mostly sodium  cold cuts
 Highly refined with chloride in addition  cured meats
most impurities and to various trace  burgers
trace minerals minerals like  sandwiches
removed potassium, iron and  frozen foods
 Contains added iodine zinc  soups
to prevent iodine  Often coarse  pizza
deficiency disease particles  canned products like tomato sauce
known as goiter  Can have a
different mouthfeel Only about 11% of our sodium comes from salt
and potency than added at the table or when cooking. Sodium is
refined salt used in foods to add flavor, improve texture or
There are many varieties of salt available to consumers as a preservative. Foods high in sodium, such as
today such as regular refined table salt and sea salt. The cheese and processed snack foods might not
main distinctions between the varieties of salt include taste salty but can be high in sodium.
their texture, grain size and flavor. Although some less
refined salts contain fewer additives and more trace What is Hypertension?
minerals, there are only small nutritional differences When you consume too much sodium, your body
between them. However, the most notable is table salt tries to dilute the sodium by sending more fluid
which contains added iodine as a public health measure to into the bloodstream. Blood pressure increases
prevent iodine deficiency disease. due to the increase in blood volume and increases
your risk for stroke and heart disease. Individuals
with hypertension and prehypertension should
limit their sodium intake to 1,500 mg per day.
 Tips to Reduce Sodium in Your Diet
 Read labels carefully- compare labels to choose the product with the
lowest sodium content per serving. When buying canned or frozen
vegetables, look for labels that say “no salt added” or those without
added sauces.
 Read the fine print- When buying poultry, read the packaging and avoid
words like “broth,” “saline,” or “sodium solution” which means the
poultry was injected with a sodium solution.
 Seasoning blends- choose seasoning blends without salt or make your
own! Typically, the first ingredient in any seasoning blend is salt so save
your money and make your own blend for better flavor.
 Nix the salt shaker at the table- use garlic, onions, dried herbs, citrus and
vinegar when cooking food to add flavor. Finish dishes with fresh herbs or
a squeeze of lemon for a punch of flavor before serving.
 Choose condiments wisely- many of your favorite condiments like salad dressing, mustard, ketchup,
soy sauce and salsas are loaded with sodium. Opt for a reduced or low sodium version or brand and
be mindful of the serving size.
 Rinse thoroughly- rinse and drain canned beans and vegetables to cut sodium content by up to 40
percent.
 Cooking method- To enhance your food’s natural flavor, opt to
grill, braise, roast, sear or sauté your food to decrease the
amount of salt needed when cooking. Words like pickled,
brined, barbequed, smoked tend to mean high sodium content
whereas foods that are baked, steamed, poached or roasted
have less sodium.
 Potassium power- foods rich in potassium like sweet potatoes, greens, tomatoes, beans, yogurt,
oranges, bananas and cantaloupe can help lower your blood pressure so eat up!
 Watch your portions- When eating out, cut your sodium by watching your portion sizes. Share a meal
with a friend or ask for a to-go box when you order and save half for later.
 Speak up- When eating out, ask for your dish to be made without salt. This is a simple request that
can make a huge difference in the sodium content of your dish.
 Make changes slowly – Habits can be difficult to break especially if you make a lot of changes all at
once. Start reducing your salt intake a little bit each day so your body isn’t in total shock.

Packaging Claims-
Be alert to what these common packaging claims really mean!
Sodium-free- the product contains less than 5 mg of sodium per serving
Very low-sodium- the product contains 35 mg of sodium or less per serving
Low-sodium- the product contains 140 mg of sodium or less per serving
Reduced sodium (or less sodium)- the product contains at least 25 percent less sodium than the
original version
Unsalted or No Salt Added- The product contains sodium that naturally occurs in the products
ingredients but no salt is added during processing