![]() Although other factors affect blood pressure, many of these problems can be attributed to diet and sodium intake. One in three Americans struggle with high blood pressure, which is a leading cause of cardiovascular disease. Salt can add flavor to a meal, but the benefits of leaving it out can add so much more to your life: Be sure to speak with a doctor if you’re concerned about the levels of sodium in your medication. Many don’t know that over-the-counter and prescription drugs can also contain high amounts of sodium. However, this doesn’t mean you have to cut out these foods all together! Get in the habit of checking labels for salt (sodium chloride or NaCl) and look for foods that contain 140 mg of sodium or less per serving. Breads, cheeses and prepackaged foods are also known for their high amounts of sodium. Simple steps, like substituting salt for herbs or spices, can make a big difference and keep dishes flavorful. The cook at Paradise Living Centers takes great care preparing healthy meals and snacks for our residents and will adjust the sodium content and make other modifications for certain diets. To help reduce the risks it is important to know the sodium levels in the foods you consume and to learn what you can do to adopt a low sodium diet. The average American consumes about five teaspoons of salt daily-which is quadruple the amount the body needs! Many of the foods we eat already contain sodium, and adding more salt can be dangerous for your health.Ĭonsuming excessive sodium can lead to health issues including high blood pressure and heart problems. Sarah is certified in food allergies/intolerances and nutritional counseling, Academy of Nutrition and Dietetics has a certificate in Dietetics from Mount Mary University and a BA in Education and Mathematics from the University of Wisconsin – La Crosse.If you want to live a long, healthy life, you may want to rethink reaching for the salt shaker the next time you sit down for a meal. Written by Sarah Brunner, RDN, CD Elite Sports Clubs Registered Dietitian If you have any additional questions about these swaps or need ideas for more foods, come see me for a free nutrition consultation at any of the clubs! Schedule a Nutrition Consultation This will provide the same textural effect with added flavor and less sodium. Try swapping out bread crumbs for rolled oats mixed with thyme and rosemary. Traditional bread crumbs are packed with sodium.Go for a more flavorful choice with fresh, sliced tomatoes. Store-bought tomato sauce can be packed with preservatives, sodium, and sugar.Sliced tomatoes for tomato sauce (on pizza).Spice it up with rosemary, thyme, oregano, or pepper. Skip the bottled dressing and create your own using a 2:1 ratio of vinegar and oil. Store-bought salad dressings are high in added sugar, sodium, and chemical preservatives.Homemade salad dressing for bottled salad dressing.By choosing the low sodium version of soy sauce over traditional soy sauce, you can cut your sodium intake almost in half without sacrificing any of the flavor.Low-sodium soy sauce for standard soy sauce. ![]() Be careful to reach for the garlic powder and not the garlic salt!
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