The recommendation for sodium intake remains the same — no more than
2,300 milligrams of sodium — for most people.
However, a reduction to 1,500
milligrams per day is recommended for people over age 51, African-Americans and
those with a history of high blood pressure, chronic kidney disease and
diabetes.
Suggestions for reducing sodium:
- Prepare food using less salt or fewer high-sodium
ingredients. For example, skip using salt in cooking pasta, rice, cereals and
vegetables.
- Buy or make a salt free spice or herb mix to use instead
of salt.
- Taste food before salting it. Lightly salt food only as
needed, not as a habit.
- Eat fresh fruits and vegetables which are naturally low in
sodium.
- Use herbs, spice rubs and fruit juices when cooking in place
of salt.
- Check food labels comparing like items and choose lower
sodium foods. Also watch for terms like "low sodium" and "no added salt."
- Eat fresh, lean meats, poultry, fish, dry and fresh beans
and peas, unsalted nuts and eggs, all of which contain less sodium.
Salt replacements:
- Basil, chives and parsley – meat dishes, soups, vegetables
and salads;
- Bay leaves – meat and poultry dishes, soup and tomato dishes; and
- Lemon juice – vegetables and salads.
