The average person gets about twice as much blood-pressure-boosting sodium a day as the recommended 1,500 to 2,400 mg limit. Even if you never lift a shaker, you may be eating much more salt than you think. It lurks in many processed foods, even those that don't taste salty. So even though you may limit the amount of salt you add to food, the food itself may already be high in sodium.
Excess Sodium: The Health Risk
If your kidneys can't eliminate the excess sodium, it starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume, in turn, makes your heart work harder to move more blood through your blood vessels, causing high blood pressure, a condition that can lead to cardiovascular and kidney diseases.
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How to Cut Your Sodium Intake
- Eat more fresh foods and fewer processed foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than processed meats.
- Opt for low-sodium products. If you do buy processed foods, select those that have reduced sodium.
- Your taste for salt is acquired, so it's reversible. To unlearn this salty savoring, decrease your use of salt gradually and your taste buds will adjust. As you use less salt, your preference for it lessens, allowing you to enjoy the taste of food itself.
- Use herbs and spices to enhance foods instead. Learn how to use fresh or dried herbs, spices, zest from citrus fruit and fruit juices to jazz up your meals.
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- Limit your use of sodium-laden condiments. Salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.

Main sources of sodium in the average modern diet. |