The Centers for Disease Control and Prevention (CDC) recommends American adults consume less than 2,300 mg of sodium daily as part of a healthy eating pattern to prevent high blood pressure, heart disease and stroke.
Many people think of “added sodium” as sprinkling the salt shaker to add extra flavoring to their food. But the biggest sodium contributor to the American diet—more than 75 percent—is found in restaurant meals and processed foods such as bread, cereal, canned soup and snacks.
Better eating choices:
Fish can be a lower-sodium option, as long as you pay attention to how it's seasoned. Steamed veggies, prepared without salt, are another smart choice. Also, try a salad with dressing on the side. Low-sodium desserts include fruit, ice cream, sherbet or angel food cake. When dining out, choose a restaurant where dishes are made to order and ask how the cook prepares your meal. If available, ask for your meal to be prepared with a dash of salt-free seasoning or squeezed lime or lemon instead. If you are stuck at a fast food restaurant (someone else’s suggestion, right?) get rid of the toppings on your meal except for veggies like lettuce and tomatoes. Additionally, you can skip the cheese, go easy on condiments and order off the kid’s menu if you can—smaller portions equal less overall sodium intake. Finally, eat a low-sodium diet for the rest of the day.