Tips for Limiting Salt in your Diet
Limiting Sodium intake is especially important for South Asians with high blood pressure (salt is sodium chloride). To take some salt out of your diet, follow these guidelines:
- Use less than two grams (2400 mgs) of sodium per day. (For reference, one teaspoon of salt contains 2,000 mgs of sodium):
- Allow about 140 mg sodium per serving for low-sodium item
- Allow up to 500-600 mg sodium per meal
- Use liberal amounts of herbs, spices, lemon juice and flavored vinegars to reduce salt in recipes.
- Read labels and look up nutrition facts on websites to identify hidden sources of salt:
- The majority of salt consumed is from restaurants and prepackaged convenience foods
- Most of our sodium is coming from packages and meals out:
- 77 percent dietary sodium co mes from processed foods, 12 percent exists in whole, unprocessed foods, 5 percent cooking, 6 percent shaker
- By emphasizing fresh fruits, vegetables, low-fat dairy and natural foods prepared from ho me, it is easy to stick with these guidelines!
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