Sodium is essential for muscle and nerve function. Unfortunately, too much salt over time, can increase your chances of developing high blood pressure and heart disease. So where are common sources of salt in your diet if you are watching your sodium?
The sandwiches you eat for lunch are huge sources of sodium. Bread, cheese, and lunch/deli meat usually contain anywhere from 150-600 milligrams of sodium per serving. If you love sandwiches: read the labels and find brands with the lowest sodium for breads, cheeses, and lunch meats. You can also make up your own roasted chicken and slice it for sandwiches during the week.
Not all salad dressing have a large sodium content, but Ranch dressing averages around 200 milligrams/2 Tablespoons. Adding more than a serving size of dressing increases the amount of sodium in your diet. Making your own dressing from olive oil and vinegars are healthy alternatives.
Canned tomatoes, beans, vegetables, and canned meals are huge sources of sodium. Look for lower sodium versions of your favorite foods. Be aware that adding canned goods to a recipe that calls for additional salt is adding even more salt to your meal!
Finally, pre-packaged mixes, meal kits, and seasonings’ number one ingredient is salt. While these products save time, they may not be the best choice if watching your sodium.
The Dietary Guidelines for American under the age of 50 is 2300 milligrams per day.
The Dietary Guidelines for Americans over the age of 50 is 1500 milligrams!