ENP-2807 04/07

Use Salt and Sodium in Moderation

Table salt contains 40 percent sodium and 60 percent chloride. People need both in their diets. Most of the sodium in our diets comes from salt, although there is some sodium in the preservatives and flavor enhancers added to foods. Most Americans eat more salt and sodium than they need. Usually, the more salt (sodium chloride) one eats the higher one’s blood pressure will be. Keeping blood pressure in the normal range reduces the risk of heart and kidney disease. Changing to a diet with little salt and sodium can help lower high blood pressure.

How much sodium do I need? In the blood, sodium attracts water and helps maintain normal blood volume and blood pressure. Sodium is also needed for nerves and muscles to work correctly. Although some sodium is necessary for your health, you need very little. The most you should have is 2,300 milligrams a day, which is equal to about one teaspoon of table salt. Most Americans consume much more than this.

Where is sodium found in my diet? Sodium is in many foods you eat. It may occur naturally in a food or be added during processing or cooking or at the table. Most sodium added during processing comes from salt, but other ingredients manufacturers use also contain sodium.

Sources of Sodium in the Diet Foods that contain large amounts of sodium include bread and bakery products, cured and processed meats, canned vegetables and many . Many people also add salt during cooking and at the table.

Suggestions for using less sodium A diet with less sodium does not have to be dull. There are many ways to reduce the sodium in your diet without sacrificing flavor or quality. After eating less salty foods for awhile, your taste for salt should decrease. To reduce the amount of sodium you eat, begin at the supermarket by buying fewer salty and In the kitchen processed foods. Then be careful not to add much n Plan meals that contain less sodium. Try salt when you prepare and eat food. Here are new recipes that use less salt and other some suggestions. ingredients that contain sodium. Adjust your own recipes by reducing such At the supermarket ingredients a little at a time. n Be a label reader. Look for information on n Season with spices and instead of the sodium content. Foods that contain 140 salt. mg or 5 percent of the Daily Value (DV) n Use less salt in cooking pasta, rice, noodles for sodium have little salt. and hot cereals. n Compare the sodium content in similar n Make your own , dressings foods. The sodium can vary by hundreds and , using only small amounts of of milligrams from one brand to another. ingredients that contain sodium. n Try the low- or reduced-sodium products n Avoid commercially prepared condiments, that are now available. sauces and seasonings because they n Buy fresh foods whenever you can. contain lots of sodium. These include: n Buy foods that have lots of potassium, • salt such as leafy green vegetables, fruit from • Celery salt vines, and root vegetables. Potassium • Garlic salt counteracts some of sodium’s effect on • Seasoned salt blood pressure. • Meat tenderizer • Bouillon • Monosodium glutamate (MSG) • Tarter • Chili sauce • • • • Catsup • • • dressings • Pickles •

At the table n Taste your food before you salt it. If you decide to salt it, use one shake instead of two. n Add only small amounts of commercial condiments, dressings and sauces to your food. n Choose low-sodium foods.

Source: 2005 Dietary Guidelines for Americans Sodium Content of Foods Food type High-sodium foods Low-sodium foods Grains Breads Unprocessed grains Ready-to-eat cereals (with added Ready-to-eat cereals (without added sodium) sodium) Vegetables Frozen (with sauce) Fresh Canned (with added sodium) Frozen Canned (with sauce) Canned (without added sodium) Juice (with added sodium) Juice (without added sodium) Fruits Canned (with added sodium) Fresh Frozen Canned (without added sodium) Juice Milk Pudding Milk Yogurt • Natural cheese (has less sodium than other cheese types) • Cottage cheese • Processed cheese (has more sodium than other cheese types) Meat & Beans Canned: Fresh meats, poultry, fish • Poultry • Fish Cured and processed meats • Bacon • Hot dogs • Lunch meat Salted nuts and seeds Convenience foods Frozen dinners Low-sodium or reduced-sodium Combination dishes convenience foods Canned soups Homemade foods Dehydrated mixes for soups Salad dressings Condiments Soy sauce Low-sodium or reduced-sodium Catsup condiments Mustard Homemade condiments Tartar sauce Chili sauce Pickles Olives Note: Similar foods may have different amounts of sodium, so check the labels when shopping to find the lower sodium items.