Sodium is an essential nutrient that our bodies need to work properly, but too much can be lead to high blood pressure, heart attack, and stroke. Too much sodium causes your body to retain water, increasing blood volume and pressure. When that happens, your heart has to work harder to pump more blood through your body. And you just might experience bloating and weight gain, which affects other organs in your body.
How much sodium should you consume? The CDC says teens and adults, as part of a healthy eating pattern, should consume less than 2,300 mg of sodium a day. What does that even mean?
Let’s take a look at some popular foods and their sodium content:
- McDonald’s Big Mac Combo Meal = 1,110 mg
- Frozen chicken nuggets (about 5 pieces) = 450 mg
- Smoked ham lunch meat (56 g/about 4 slices) = 610 mg
- Ranch dressing (2 tablespoons) = 260 mg
- Shells & Cheese = 860 mg per serving
- Soft taco flour tortilla (1) = 360 mg
It’s pretty eye-opening, isn’t it? Many of us consume more sodium than we realize, mostly from processed foods, restaurant meals, and salty snacks. If you’re looking to cut back, here are some easy and friendly tips to help you reduce sodium in your diet – without feeling deprived.
1. Cook at home more often
“But I don’t have time!” We get it, we’re busy, too. But take into account the amount of time (and money) you’ll spend in the drive-thru compared to spending time in the kitchen. Cooking at home gives you full control over what goes into your meals. Processed foods, takeout, and ready-to-eat meals often contain hidden sodium. When you prepare from scratch, you can avoid adding extra salt. Plus, cooking at home is a fun way to experiment with new flavors and ingredients.
Tip: Many restaurants offer healthier choices on their menus. Check those dishes out, or ask your server if they can accommodate your diet.
2. Read labels carefully
When shopping, check the nutrition labels on packaged foods. Sodium content can vary widely between brands. Even foods that seem healthy, like canned soups or frozen meals, can pack a lot of sodium.
Tip: Many brands now offer “low sodium” or “no added salt” options. You may have to search just a tiny bit harder, but most grocery stores should carry them.
3. Cut back on processed foods
Processed and packaged foods like chips, deli meats, and instant noodles are typically high in sodium. Instead, try to snack on whole foods like fruits, veggies, and nuts. They’re naturally low in sodium and provide tons of nutrients to keep you energized.
Tip: If it’s difficult to get fresh produce and you find yourself needing to use canned veggies, you can reduce some of the sodium by simply draining and rinsing them before using. Bye-bye, salt!
4. Use herbs and spices for flavor
Salt isn’t the only way to season your food! Fresh herbs like basil, cilantro, and rosemary, or dried herbs like garlic powder, cumin, and paprika, can add tons of flavor without the sodium. Experiment with different combinations to discover your new favorite flavors.
Tip: Be careful with using condiments for extra flavor! Soy sauce, ketchup, mustard, and salad dressings can be surprisingly high in sodium. Opt for low-sodium versions when possible, or make your own sauces and dressings at home. A simple, homemade vinaigrette can go a long way to enhance a salad or sandwich.
5. Gradually reduce salt
Cutting back on sodium doesn’t mean you have to give up flavor altogether. Yes, there may be an adjustment period, but if you’re used to heavily salted food, just reduce the amount of salt you use gradually. Over time, your taste buds will adjust, and you’ll start to appreciate the natural flavors of food without needing extra salt.
Tip: Keep the salt shaker in the spice cabinet! If it’s sitting out on the counter or on your table, you’ll be more likely to use it.
Reducing sodium in your diet doesn’t have to be hard. By making these small adjustments, you can take control of your sodium intake and feel healthier every day.
