The average American takes in about 3,400 mg of sodium each day. The recommended amount of salt per day is approximately 1,500 mg!
Having too much sodium in our bodies causes water retention (we don’t excrete enough water). This increase in water in our bodies creates extra pressure on our heart and blood vessels. This process can lead to high blood pressure, or raise blood pressure that is already high. High blood pressure is not healthy for our heart and may cause cardiovascular complications. Those with high blood pressure are at significantly higher risk for developing heart disease or stroke.
Watch out for the salty 6:
- BREAD AND ROLLS
- COLD CUT MEATS
- PIZZA
- POULTRY
- SOUPS
- SANDWICHES
Keep sodium low with herbs and spices.
Basil: Fresh pesto; pasta sauce, peas, zucchini
Cilantro: Mexican, Asian, and Caribbean cooking; salsa, tomatoes
Cumin: Beans, beef, cabbage, cheese, curry, ginger, grains, lentils
Sage: Poultry seasoning, stuffing
Paprika: Beans, pork, poultry, and vegetables
Hidden sodium
I slice American cheese: 468 mg
1 slice cheese pizza: 640 mg
1 slice white bread: 147-230 mg
1-tablespoon butter: 101 mg
3 slices turkey: up 1,000 mg
8 oz. vegetable juice: 420 mg
1 can chicken noodle soup: 1,700
