Low Sodium Diet Menus
Low Sodium Diet Menus: Why?
How much salt to you eat? You may be surprised to learn that the average American woman consumes 3,300 milligrams of sodium (or salt) each day, and that the average American man consumes 4,200 milligrams of sodium each day. Contrast these numbers with the 2,300 milligrams recommended by the National High Blood Pressure Education Program, or the 1,500 milligrams deemed as adequate by the National Institute of Medicine.
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LOW SODIUM DIET MENUS CAN SAVE YOUR LIFE
With the average American consuming over twice the amount of sodium than is necessary, it’s no wonder that one in three American adults have high blood pressure (hypertension) or that an estimated 59 million more have prehypertension. High blood pressure, which is a measurement of the force of the blood against the artery walls, makes the heart work harder than is necessary. The force of the blood can hurt organs and even lead to stroke, heart disease, kidney disease, and blindness. African Americans and older Americans are at particular risk for developing high blood pressure. Because there is a link between salt intake and high blood pressure, low sodium diet menus can lower blood pressure and prevent high blood pressure.
Twenty-three hundred milligrams of sodium might sound like a lot, but it’s only about one teaspoon of table salt. Most of the salt that Americans consume is from canned, refined, or processed foods. That’s why, when you design your low sodium diet menus, it’s important to incorporate as much fresh fruit and vegetables as you can, as well as more legumes and whole grains. It’s also crucial to become adept at reading labels, since a wide variety of products contain very high levels of sodium. You may know that potato chips are high in salt, but did you know that some antacids have a high sodium content as well?
When designing your low sodium diet menus, there are four principles to keep in mind. First, increase the amount of fruits and vegetables you eat. Whenever possible, choose fresh fruits and vegetables over frozen, and choose frozen over canned. Second, make the switch from white to whole wheat. Whole grain products can also have less sodium – but be sure to check the labels.
Third, keep in mind that you can add flavor to food without using salt. Low sodium diet menus can give you the opportunity to try a variety of spices and herbs that will give your taste buds a treat. If you’re so inclined, consider starting your own herb garden, so you can snip fresh herbs as you need them. Fourth, most food manufacturers offer low-sodium alternatives to many of their products. Choose those over the regular products when possible, but still read the food labels.
LOW SODIUM DIET MENUS: ONE FACET OF MANY
Low sodium diet menus can help lower blood pressure, but they are even more effective in combination with:
- Losing weight and maintaining and healthy weight
- Increasing physical activity
- Exercising at least 30 minutes each day
- Not drinking alcohol, or doing so in moderation
- Not smoking
- Regularly taking prescribed medications
- A diet high in whole, natural foods
- Drinking plenty of water
LOW SODIUM DIET MENUS: THINGS TO REMEMBER
Important things to know when planning low sodium diet menus:
- Avoid instant rice, pasta, and other pre-packaged foods, since they often have a high salt content. Likewise, refrain from adding salt to the cooking water of rice and pasta. Instead, flavor the water with sodium-free spices, or allow your taste buds to become accustomed to eating these foods without salt.
- Cured foods, such as bacon and ham, foods packed in brine such as pickles and olives, and condiments, such as ketchup and mustard, have a high sodium content. Limit or avoid those foods.
- Canned foods tend to be packed with salt. A half-cup of home-cooked beans may have 5 mg of sodium, but the same serving of canned beans can have 400 mg. If you do must use canned products, rinse them first, which will help lower the sodium content.
- Nuts are very nutritious and should be incorporated into your diet, but choose raw nuts over salted, roasted nuts.
- Most processed snack foods have a very high salt content. Change your snacking habits, and choose unsalted popcorn, fresh fruit, or nuts instead.
- It pays to read food labels. “Salt free” or “sodium free” means less than 5 milligrams of sodium per serving; “very low sodium” means 35 milligrams or less per serving; “low sodium” means 140 milligrams or less per serving; “reduced sodium” or “less sodium” means at least 25 percent less sodium that the regular style; “light sodium” means 50 percent less than the regular style; “unsalted” or “no salt added” means no additional salt was added during processing, but it does not mean it is a sodium-free food.
- Eating from low sodium diet menus may represent a monumental change in the way you eat. In order to succeed, make changes gradually. Set a small goal for yourself – such as switching from regular canned foods to low-sodium canned foods – and become accustomed to that change before adding another.
- If you fall off your eating plan, forgive yourself. Then get right back on track.
- Write down your low sodium diet menus so you can keep track of your salt consumption and adjust as necessary.