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Did you know that the average American eats five or more teaspoons of salt<\/a> each day\u201420 times more than the body needs? <\/p>\n Sodium is a mineral found naturally in many foods. Having the right amount of sodium in your diet helps your body<\/a> stay hydrated and keeps your muscles and nerves running smoothly.<\/p>\n Unfortunately, many<\/a> people eat too much sodium, and that can be harmful. High sodium diets can cause serious health problems<\/a> down the road, like high blood pressure<\/a> and an increased risk for heart disease and stroke<\/a>.<\/p>\n Here are the basics you need to know about how low sodium eating can affect your health.<\/p>\n Eating a low sodium diet involves cutting down on the sodium you eat and drink. Start by reducing the amount of high sodium foods in your diet, like regular canned soups, frozen dinners, processed cheese, and pre-seasoned, packaged rice and pasta mixes. <\/p>\n You might be surprised to know most dietary sodium doesn\u2019t actually come from table salt added to food when cooking or eating. Seventy percent of sodium<\/a> in the diet comes from packaged, processed, and prepared foods. <\/p>\n Large amounts of sodium hide in processed, and convenience foods and foods served at fast food restaurants<\/a>.<\/p>\n One good way to achieve a low sodium diet is to replace these packaged and restaurant foods with fresh whole-food ingredients you cook yourself at home.<\/p>\n You might also like Recent studies show that people who decrease sodium intake may experience short-term benefits in a matter of weeks, including feeling less bloated<\/a> or less thirsty<\/a>. <\/p>\n Sodium-restricted diets may also have longer-term benefits.<\/p>\n According to a systematic review of studies<\/a>, a salt-restricted diet can reduce blood pressure. Because of its effects on blood pressure, lower salt intake can also lower your risk of cardiovascular <\/a>disease. <\/p>\n High sodium consumption has been linked in one study to one of the most common forms of cancer\u2014gastric (stomach) cancer. One study found that people who always added salt to their food at the table had a 41% higher risk<\/a> for gastric cancer compared to those who rarely or never added salt. <\/p>\n Another study found that reducing dietary sodium can improve gut health<\/a>. The participants consuming less sodium had a higher concentration of short-chain fatty acids (SCFAs), which can help reduce inflammation, lower blood pressure, and improve metabolic health. <\/p>\n The Dietary Guidelines for Americans<\/a> recommend that adults keep their sodium intake under 2,300 milligrams per day\u2014about a teaspoon of table salt. Compare that to the daily average sodium intake for most Americans, which is around 3,400 mg<\/a>. <\/p>\n The American Heart Association (AHA)<\/a> suggests that adults aim even lower, hitting the limit of 1,500 sodium mg per day. <\/p>\n Fun fact:<\/strong> MyFitnessPal<\/a> is the #1 global food and nutrition tracking app. Start tracking today!<\/p>\n Understanding the effects of sodium on your body is one thing. But what can you do to really cut down on sodium? <\/p>\n Here are five tips to help you get there.<\/p>\n To avoid the hidden sodium content in many processed foods, try buying fresh, whole foods and preparing your own low-sodium meals. <\/p>\n When you cook at home, you can choose how much salt to add for flavor. <\/p>\n Here are a few tips to keep your home-cooked meals low in sodium<\/a>: <\/p>\n Who says you need salt to bring flavor to your home-cooked meals? Limit the amount of table salt and instead add other flavorings to spice up your food. <\/p>\n Or you can tap into the seasoning power of different herbs and spices to bring flavor to your food. Here are a few flavorful options to consider: <\/p>\n Using a food and nutrition tracking app like MyFitnessPal<\/a> is an easy way to keep tabs on how much sodium you\u2019re getting in your diet. When you log each meal, the app tracks your progress towards your daily nutrient goals<\/a>, including daily sodium intake. <\/p>\n You can review your diary at the end of the day, week, or month to see if you have reached your sodium goal. To help you towards achieving your health and nutrition goals, you can also browse curated low-sodium recipes\u2014straight from the app. <\/p>\n For some sodium-loaded canned beans, you can easily reduce the amount of salt just by rinsing them<\/a>. First, empty out the water or brine that came in the can. Then, rinse the beans thoroughly in a colander. Rinsing canned beans can reduce sodium by 40%<\/a>.<\/p>\n A good way to reduce the risk of heart disease<\/a> and other health conditions is to choose foods low in sodium. From fresh fruits to dairy, here’s a lower in sodium food list<\/a> to inspire your next meal<\/a>. <\/p>\n You might also like Here are some foods notoriously high in sodium<\/a> to look out for: <\/p>\n Read the Nutrition Facts label on packaged foods. A food item is considered high in sodium if it contains 20% or more of the daily recommended value per serving<\/a>. Ideally, shop for foods with 5% or less. Terms like “salted,” “cured,” or “brined” on a product mean it\u2019s probably high in sodium.<\/p>\n At restaurants, ask for your food to be prepared without added salt, and order sauces and dressings on the side. Look for grilled, baked, or steamed dishes instead of fried or breaded items.<\/p>\n Low sodium diets aren\u2019t specifically intended for weight loss, but they are typically low in highly processed foods, which have been linked with weight gain<\/a>.<\/p>\n Many Americans consume far more than the recommended sodium limit, so now is a great time to start monitoring your salt intake. <\/p>\n To help meet your sodium goals, you can:<\/p>\n Of course, following a low-sodium diet doesn\u2019t mean you have to live off plain chicken breasts and unseasoned vegetables for the rest of your life. With the right spices and flavorful substitutes, you can satisfy your taste buds without a single grain of salt.<\/p>\n Originally published December 18, 2017; Updated July 30, 2024<\/em><\/p>\n The post What You Should Know About Low Sodium Eating<\/a> appeared first on MyFitnessPal Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" Sodium isn’t just in the salt shaker. Here’s some tips on how to cut down!What Is a Low Sodium Diet? <\/strong><\/h2>\n
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No-Carb Diet: Is It Worth It? ><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\nWhat are the benefits of low sodium eating?<\/strong><\/h3>\n
Could help lower blood pressure and cardiovascular risk<\/strong><\/h4>\n
May improve gut health and reduce risk of stomach cancer <\/strong><\/h4>\n
What\u2019s a healthy amount of sodium per day?<\/strong><\/h3>\n
Tips on How To Eat Less Sodium<\/strong><\/h2>\n
1. Buy fresh and prepare your own food <\/strong><\/h3>\n
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2. Add flavor without salt <\/strong><\/h3>\n
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3. Track your sodium intake <\/strong><\/h3>\n
4. Rinse high-sodium foods <\/strong><\/h3>\n
Low Sodium Foods To Eat<\/strong><\/h2>\n
Grains <\/strong><\/h3>\n
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Protein <\/strong><\/h3>\n
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Vegetables and Fruits <\/strong><\/h3>\n
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Dairy <\/strong><\/h3>\n
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Is A Low-Fat Or Low-Carb Diet Better For Weight Loss? ><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\nHigh-Sodium Foods To Look Out For<\/strong><\/h2>\n
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Frequently Asked Questions<\/strong><\/h2>\n
How can I tell if a food is high in sodium?<\/strong><\/h3>\n
What are some tips for eating out on a low sodium diet?<\/strong><\/h3>\n
Can a low sodium diet help with weight loss?<\/strong><\/h3>\n
The Bottom Line: Guide to Low Sodium Eating <\/strong><\/h2>\n
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\nThe post What You Should Know About Low Sodium Eating appeared first on MyFitnessPal Blog.<\/p>\n","protected":false},"author":1,"featured_media":19298,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/19296"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=19296"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/19296\/revisions"}],"predecessor-version":[{"id":19301,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/19296\/revisions\/19301"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/19298"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=19296"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=19296"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=19296"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}