7 Simple Ways to Reduce Your Salt Intake
Trim the salt from your diet to protect your health for years to come
Americans simply eat too much salt.
Most of us average more than 3,400 milligrams of sodium per day, even though the USDA's Dietary Guidelines for Americans recommend 2,300 mg each day for healthy young adults. People who are "salt sensitive"—those whose blood pressure increases dramatically with salt intake—are supposed to stick with less than 1,500 mg. Meanwhile, the American Heart Association recommends that everyone limit their salt intake to 1,500 milligrams.
And while 1,500 milligrams might sound like a substantial allowance, it's actually quite small: a single teaspoon of table salt has 2,325 milligrams of sodium. That's more than a day's worth by even the more liberal guidelines.
What's so dangerous about salt, anyway? While a little bit is essential, a diet high in sodium can cause strain on the heart, explains the Mayo Clinic. That's because when we consume excess salt, it stays in our bloodstream, attracting water and creating a greater volume of blood. That, in turn, increases blood pressure as the heart has to work harder and the arteries endure more to move more blood. High blood pressure increases the likelihood that a blood vessel will clog or rupture, causing a cardiac event.
For example, those who have excessively high blood pressure, of which diet plays a significant part, have more than twice the lifetime risk of stroke compared to those who have consistently normal (a reading of 120/80) blood pressure, according to the National Stroke Association.
So what can we do? The American Heart Association issued a challenge last week, asking Americans to focus on lowering their salt intake with these simple tips. Read on for their tips and more!
Have you successfully lowered your sodium intake? Tell us how in the comments.
Frozen and fresh veggies often contain little salt, but those found in cans often contain sodium as a preservative, an insidious way that salt can creep into the diet.
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