-Sharon Gray, Nutrition Education, EFNEP Associate Extension Educator
The US Dietary Guidelines recommend a limit of 2300 mg for people ages 14 and up. That is a single teaspoon of salt. Most Americans consume 3,400 mg or more of sodium each day which equals 1.5 teaspoons of salt. About 70% of the sodium in American diets comes from packaged, processed and restaurant foods, not the salt shaker.
Hidden salt is everywhere in the typical American diet and it adds up quickly.
A high sodium diet puts too much strain on the kidneys . Eventually this leads to high blood pressure, and an increased risk of heart attacks, strokes, heart failure and kidney disease.
-You can reduce your sodium intake by carefully reading nutrition labels on packaged foods.
- The Daily Value (DV) for sodium is less than 2,300 mg per day
- The percent DV shows how much of the maximum recommended amount of sodium in a single serving
- Aim for less than 5 % DV for sodium if you are looking for low sodium foods
- Limit or avoid foods with 20% DV or more for sodium
– When you are at restaurants, eat less and consider ordering sauces and dressings on the side
– Try using herbs and spices in recipes to season your food instead of salt