Sizing Down the Sodium

According to the American Heart Association, Americans average an intake of far too much sodium, averaging around 3500mg or more per day.  While the AHA recommends no more than 2,300mg/day, they advocate towards moving closer to 1,500mg/day.  This decrease can work to improve blood pressure and heart health.  With Americans averaging more than double of that, it is no surprise that there are over 3 million cases of hypertension in the United States each year.

I too, really enjoy the taste of flavorful foods.  Honestly, it was my love for eating food that led my passion into being a dietitian.  It is a common misconception that healthy means flavorless.  There are lots of ways to bring flavor into your food while still managing your sodium intake.  Here are a few ideas.

Minimize processed foods

Most pre-packaged and processed foods are heavily preserved with salt.  The FDA notes that most dietary intake of sodium, often comes from processed food—not table salt.  Frozen dinners, canned foods, and anything in a box usually means more sodium.  However, you can look for options like low sodium or no salt added, when convenience is a necessity.  Also, I always recommend focusing on balance when processed foods make their way on the plate.  If it’s a busy day and I throw a frozen lasagna in the oven, I make sure to pair it with steamed vegetables or a fresh salad.  That way you are incorporating micronutrient rich foods that aren’t saturated with the added sodium.  Also, when choosing meats, opting for less processed is always better.  Deli meats, pre-packaged marinated meats, hot dogs, sausages, beef jerky, are just a few examples that are sneakily filled with extra sodium.

Choose mindfully when eating out

Fast food restaurants and eating out most anywhere can make it difficult to control your daily sodium intake.   Some preparation styles are usually more salt heavy than others (fried, blackened, etc).  Asking for sauces/dressings on the side or opting for grilled or steamed options can often decrease the sodium load.  Also, most restaurants are receptive of dietary needs.  Don’t be afraid to ask questions about preparation methods.  However, the variables will always be there when eating out.  The key?  Try to make fast food the exception, not the daily routine.  Eating out is part of our lifestyle and often a way to gather socially.  When these instances come up, just do your best.   

Cook flavorfully

This one may seem like contradicting advice.  Oftentimes, I find that many people aren’t creative when trying to cook flavorfully.  Flavorful doesn’t have to mean high sodium.   There are loads of salt-free seasoning options available and are a must-have for any pantry.  Squeezes of limes, lemons, or oranges, are excellent ways to add flavor when marinating meats.  Adding healthy fats also provide additional elements of flavor that are sure to please your palette (olive oil, avocados, etc.)  You can even get flavor infused olive oils!  Fresh herbs also bring so much flavor to a meal (basil, cilantro, rosemary, oregano).  And don’t forget garlic!  A well-stocked fridge and pantry can make cooking flavorfully on a sodium “budget” much more fun and manageable. 

Best wishes for many flavorful meals ahead!