Lower Sodium in your Diet to Reduce Health Risks - PIH Health

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Published on July 31, 2017

Lower Sodium in your Diet to Reduce Health Risks

Sodium Free - image of salt shaker

Sodium Free - image of salt shakerAccording to the Centers for Disease Control and Prevention (CDC) the average sodium intake for Americans aged 2 years and older is more than 3,400 milligrams per day. High sodium intake raises blood pressure, which is a major cause of heart disease and stroke, and can even damage other organs including the kidneys and eyes. But there is good news. Reducing average population sodium consumption by 400 milligrams per day is projected to prevent up to 28,000 deaths. The CDC recommends that American adults consume less than 2,300 milligrams of sodium per day.

Foods high in sodium:

  • Breads, rolls and tortillas
  • Pizza
  • Sandwiches made with cold cuts, cured meats or canned tuna
  • Canned beans
  • Soups
  • Burritos and tacos
  • Snacks, such as chips, pretzels, instant pudding, dill pickles and olives
  • Cheese
  • Salad dressing
  • Most condiments, such as barbeque sauce, catsup and soy sauce

“Reducing sodium in your diet is possible and can have a significant impact on your health,” said Andrea Adams RD, clinical dietitian at PIH Health Hospital – Downey. The majority of sodium that Americans consume is found in restaurant meals, prepackaged and processed foods. Only about 5% - 6% of the sodium that Americans eat comes from salt added at the table.

Tips for reducing sodium in our diet:

  • Cook at home
  • Instead of using salt while cooking, use lemon juice and no salt spice blends to season your food
  • Read nutrition labels to find their lowest sodium options of your favorite foods. Foods considered low in sodium contain less than 5% of the daily value of sodium
  • Eat more fresh fruits and vegetables
  • When dining at a restaurant, ask for low sodium options

The information in Healthy Living Online is for educational purposes only.  It is not intended nor implied to be a substitute for professional medical advice.  The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation, or if they have any questions regarding a medical condition or treatment plan.

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