However, a number of studies show that decreasing sodium intake can lower blood pressure. Consuming less than 2, milligrams of sodium per day for adults can have an additional impact of lowering blood pressure, especially when combined with the Dietary Approaches to Stop Hypertension, or DASH, eating plan, a fruit and vegetable-centered diet that is lower in sodium and fat.
Good sources of potassium — an important mineral of the DASH diet which has been shown to help decrease blood pressure — include potatoes, sweet potatoes, squash, beans and orange juice.
Beware: Sodium isn't only in salty snacks or the table shaker. Many of the already prepared foods and meals you consume at restaurants, cafes and grab-and-go items at grocery stores have sodium, because it's an inexpensive way to add flavor and is an effective way to preserve foods. Even foods with low to moderate sodium content can lead to a high sodium diet if you consume too much of them. Topping the list for highest percentage of our daily sodium consumption are items such as bread, cold cuts and cured meats, pizza, fresh and processed poultry, soups, sandwiches including burgers , cheese and pasta.
The best way to combat high sodium in your daily diet is to watch your intake of highly processed foods. Read the Nutrition Facts label and look for the Daily Value of sodium in the foods you eat. And consider these satisfying options to keep sodium under control: fruits and vegetables, unsalted nuts, legumes and whole grains including brown rice, oats and barley. If the kidneys can't eliminate enough sodium, it builds up in the blood. Sodium attracts and holds water, so the blood volume increases.
The heart must work harder to pump blood, and that increases pressure in the arteries. Over time this can increase the risk of heart disease, stroke and kidney disease. Some people are more sensitive to the effects of sodium than are others. That means they retain sodium more easily, which leads to fluid retention and increased blood pressure.
Keep in mind that less is better, especially if you're sensitive to sodium. If you aren't sure how much sodium your diet should include, talk to your doctor or dietitian. Most of the sodium in the typical American diet comes from processed or prepared foods. These include bread, pizza, cold cuts and bacon, cheese, soups, fast food, and prepared dinners, such as pasta, meat and egg dishes. Many recipes call for salt, and many people also salt their food at the table.
Condiments also may contain sodium. One tablespoon 15 milliliters of soy sauce, for example, has about 1, mg of sodium. Some foods naturally contain sodium. These include all vegetables and dairy products, meat, and shellfish. While these foods don't have an abundance of sodium, eating them does add to your overall body sodium content. For example, 1 cup milliliters of low-fat milk has about mg of sodium.
Taste alone may not tell you which foods are high in sodium. For example, you may not think a bagel tastes salty, but a typical 4-inch centimeter oat bran bagel has about mg of sodium, and even a slice of whole-wheat bread contains about mg of sodium.
So how can you tell which foods are high in sodium? Read food labels. The Nutrition Facts label found on most packaged and processed foods lists the amount of sodium in each serving. It also lists whether the ingredients include salt or sodium-containing compounds, such as:. Try to avoid products with more than mg of sodium per serving. And be sure you know how many servings are in a package — that information is also on the Nutrition Facts label. The supermarket is full of foods labeled reduced sodium or light in sodium.
But don't assume that means they're low in sodium. It's only lower in sodium compared with regular chicken noodle soup, which has more than mg of sodium in a cup. Salt substitute is made by replacing some or all the sodium with potassium, magnesium or another mineral. To achieve that familiar salty taste, you may use too much of the substitute — and get too much sodium. The potassium in some salt substitutes may be a problem for some people.
Too much potassium can be harmful for people with kidney problems or who take medicines that cause potassium retention, such as ones used to treat high blood pressure and congestive heart failure. Your taste for salt is acquired, so you can learn to enjoy less. Decrease your use of salt gradually and your taste buds will adjust.
Consider using salt-free seasonings to help with the transition. After a few weeks of cutting back on salt, you probably won't miss it, and some foods may even taste too salty. Then throw away the saltshaker. As you use less salt, your preference for it diminishes, allowing you to enjoy the taste of the food itself, with heart-healthy benefits. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.
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If we combine this information with your PHI, we will treat all of that information as PHI, and will only use or disclose that information as set forth in our notice of privacy practices. To reduce the amount of salt in your diet, slowly reduce your intake over several weeks. Then eventually try to completely avoid adding salt at the table, and when cooking or preparing meals. Around 75 per cent of the salt in our diet comes from processed foods.
Many food companies are working to try and reduce the sodium content of processed foods. Our bodies need iodine to make sure our thyroid gland and the hormones that regulate our metabolism work normally.
It is expected that this will make sure most Australian adults and children will consume enough iodine to meet their needs. This may not be the case for pregnant and breastfeeding women, who may need a dietary supplement. Low iodine status in the mother can affect the brain development of their child.
Another good way to make sure you get enough iodine is to eat seafood at least once a week. However, some types of fish contain high levels of mercury, which is dangerous to a developing foetus.
If you are pregnant, take care when choosing fish to eat to reduce your risk. People who are not getting enough iodine from their diet may need a vitamin supplement. Seek advice from your doctor or a dietitian. This page has been produced in consultation with and approved by:. The size of a standard drink can vary according to the type of alcohol.
A common misconception is that anorexia nervosa only affects young women, but it affects males and females of all ages. Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation. No special diet or 'miracle food' can cure arthritis, but some conditions may be helped by avoiding or including certain foods. It is important to identify any foods or food chemicals that may trigger your asthma, but this must be done under strict medical supervision.
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The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.
The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Healthy eating. Home Healthy eating. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Australians eat too much salt Recommended salt intake for Australian children High sodium intake and blood pressure High sodium intake and other health conditions Salt loss hyponatremia Muscle cramps need water not salt Sodium and potassium in the body Sodium in food How to reduce salt in your diet Select foods with less hidden salt Iodine Where to get help.
Australians eat too much salt The average Australian consumes almost double the amount of sodium they need for good health. Recommended salt intake for Australian children Australian children are eating too much salt too. High sodium intake and blood pressure The relationship between sodium intake and blood pressure is well established. High sodium intake and other health conditions Excessive sodium intake has also been linked to other conditions, such as: Heart failure Kidney problems and kidney stones Oedema fluid retention Stroke Stomach cancer Left ventricular hypertrophy thickening of heart muscle Osteoporosis.
Salt loss hyponatremia The body loses salt through urine, perspiration, vomiting and diarrhoea. Muscle cramps need water not salt Some people believe that salt needs be replaced during hot weather or strenuous exercise to avoid muscle cramps. Sodium and potassium in the body Potassium is important for the nerves, muscles and heart to work properly. Sodium in food Many foods — wholegrains, meat and dairy products — naturally contain small amounts of sodium, while highly processed foods tend to contain large amounts.
Sea salt, onion, celery or garlic salts are not low-sodium substitutes. A bowl of cornflakes has about the same amount of salt as a small packet of plain chips.
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