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Health Diet With Less Sodium Infographic

Eating foods low in sodium is a great way to stay healthy and comfortable physically and mentally. This diet can also healthily reduce your risk of high blood pressure, stroke, heart disease, and kidney disease. We eat sodium from our bodies, mainly from salt. Processed food, packaging and 'ready-to-eat' food, fast food and restaurant restaurants the highest levels of sodium (salt).

The average American consumes 3300 mg of sodium a day. The doctor recommends that the daily intake of sodium should not be higher than 2,300 mg, which is approximately equal to one teaspoon (6 grams) of table salt. If it is a hypertensive patient, the daily intake of sodium should be lower, less than 1500 mg.
Too much sodium in the body will increase the load on the heart, increase blood pressure, and cause damage to blood vessels, kidneys and other organs, thereby increasing the risk of heart disease, stroke and kidney disease.
According to the World Health Organization, as long as the daily salt intake can be reduced from ten grams to five grams, it can reduce the risk of stroke by 23% and the risk of cardiovascular disease by 17%.

How much salt a food contains is not necessarily distinguished by its taste. For example, many breads, breakfast cereals, and packets contain sodium, even if they are not salty.

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Reducing sodium

Excess sodium increases blood pressure because it holds excess fluid in the body, and that creates an added burden on the heart.

1 in 3 Americans develop high blood pressure in their lifetime.

Home-cooked meals tend to be much lower in salt than what you’d get from a restaurant but you still need to be careful.

1,500 mg sodium

What Can You Do?

Requesting less sodium added to foods in restaurants is another means to reduce total daily sodium.

The Grocery Store
- Buy fresh, frozen, or canned vegetables with no salt or sauce added.
- Choose packaged foods labeled “low sodium” or “no salt added”.
Cooking At Home
- Eat more fruits and vegetables.
- Prepare rice, pasta, beans, and meats from their most basic forms (dry and fresh) when possible.
Dining Out
- Ask for nutrition information before you order, and select a lower sodium meal.
- Ask that no salt be added to your meal.