Sodium

These “Habits” are designed to give you reliable information so you can begin new healthy habits. If you have health concerns, do not just read things on the Internet. Do consult your personal physician.

Sodium is a naturally occurring mineral that the body needs to function properly. However, too much sodium can cause or aggravate problems, such as hypertension or heart failure. The body only needs about 500 mg of sodium per day. A good rule of thumb is to limit sodium consumption to less than the year. For example, if the year is 2011 keep sodium intake below 2011 mgs per day. Another good goal is to consume about 500 mgs sodium per meal.

Symptoms of too much Sodium

• Elevated Blood Pressure (Recommended Blood Pressure is less than 135/85)
• Shortness of Breath
• Leg swelling
• Fatigue
• Dizziness or fainting
• 2 lb or more weight gain in one day or 5 lb weight gain in less than 1 week. This weight gain may be fluid retention.

Ways to limit Sodium – The simplest way to reduce sodium is to eat fresh. Eat fresh fruits and vegetables, raw nuts and fresh lean meats. Keep prepackaged foods to a minimum. Frozen fruits and vegetables can be as healthy as fresh if they have no added salt or sugar.

• Count the milligrams, keep a record
• Eat fewer processed foods
• Read labels
• Use fresh or frozen foods
• Rinse canned foods
• Flavor foods with garlic, lemon juice, onion, vinegar, salt-free herbs and spices
• Do not use soy sauce, steak sauce, onion salt, mustard or ketchup
• Beware of foods prepared outside the home. (A grilled chicken sandwich from a drive-thru may have 1000 mgs of sodium. A fast food salad may contain 500 mgs of sodium and if topped with a salad dressing may have 1000 mgs of sodium.)

It is difficult for medication to control blood pressure when individuals eat high sodium diets. Diuretics often need to be added. Side effects of diuretics include “being dry” resulting in low blood pressures and increased heart rates. If sodium intakes are well controlled one may be able to reduce or discontinue diuretics. Discuss this with your physician.

Blood pressure control is improved by:

• Regular exercise
• Sodium reduction
• Including foods in diet that reduce blood pressure like deep colored berries and unsweetened pomegranate or cranberry juice.

Menu Ideas 

A Sample Listing of Foods to Limit in Diet
High Sodium(400-700mg)

Very High Sodium(More than 700 mg per serving)

Use Spices to season foods: