All about Sodium

A study released about a month ago by the Centers for Disease Control and Prevention (CDC) cited bread as the largest contributor to the sodium intake of the average American. Bread beat out other, more obviously salty items such as chips, french fries, and pizza. This study brings up concerns about the amount of sodium lurking in everyday foods, and how the high amount of sodium in the American diet is contributing to heart disease, high blood pressure, kidney disease, and other health concerns.


The CDC sets the daily limit for sodium consumption at 2,300 milligrams, which is only a teaspoon of salt. However, more recent studies have also shown that lowering it to 1,800 or even 1,500 milligrams may be better for our health. The CDC states that nearly 97% of those recommended to reduce their sodium intake to 1,500 milligrams exceed that amount on a daily basis. 


Simply not salting your food is a start to lowering sodium intake, but it is a nearly minute one. Most of the sodium in the American diet comes from our vast library of processed foods. Including frozen meals, cheese, salad dressings, canned goods, and canned soups. Pretty much all pre-packaged foods will have a significantly higher sodium level then if you had prepared the item yourself. Being aware of how much processed food you eat on a daily and weekly basis can help reduce sodium intake significantly.


Reducing the amount of sodium in your diet is also an important factor in losing weight. Excess sodium in the body leads to water retention which can lead to bloating and weight gain. If you've ever gone out for a meal at a chain restaurant and the next day seen the scale go up even though you had ordered something healthy, this is probably because the food had a higher amount of sodium then what you would normally eat at home. 


A few other ways to reduce sodium are:

• When buying canned soups always buy the lower sodium option. Amy's offers a decent selection. I particularly like their minestrone. Health Valley Organic also offers a variety with no sodium added, which is definitely a good purchase.
• When cooking at home avoid adding salt to your food, instead you things like garlic powder, ground pepper, or roasted red pepper flakes.
• Watch your condiments and dressings, these may seem innocuous, but they can quickly add to your sodium intake for the day.
• Always read the labels on any processed foods in particular before purchasing.
• Drink lots of water! The more water you drink the less water your body will hold onto because of excess sodium.