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Warning: 70% of Americans get too much sodium in
their food!
A newly released report
from the Center for Disease Control(CDC) states that 70% more adult
Americans need to be following a low-salt diet than previously
suspected. Most older adults are at special risk for sodium
sensitivity simply because of age and if they are hypertensive(HG
level higher than 140/90mm) the risk is even greater.
If you fit in one of these
groups, CDC advises you to cut daily sodium intake to 1,500
milligrams: a NEW Low! This is well below the 2,300 mg. per
day in the dietary guidelines. Previous recommendations from the
heart association suggested a cap of 2,000 mg.
If you’ve tried to limit
sodium intake in the past, you know how hard this can be. Just
limiting the use of salt in home-cooked meals or at the dinner table
won’t be enough. Just because something doesn’t taste salty, doesn’t
mean high levels of sodium aren’t lurking within. According to CDC,
77% of the sodium in our diet comes from processed and restaurant
foods, 5% in home cooking, 12% naturally occurring, 6% added sodium.
There are ways you can re-duce the ‘hidden’ salt in the processed
food you buy and prepare at home.
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Limit ham, bacon,
corned beef, luncheon meats and hot dogs, unless they are marked
"low-sodium."
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Rinse canned
vegetables, beans and shellfish.
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Choose fresh foods ,when
possible, instead of canned or frozen in sauces.
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Use low-sodium bouillon and
soups and unsalted, fat-free broths.
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Don’t buy pre-breaded,
pre-fried or smoked fish.
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Buy canned fish that is
water-packed.
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Limit the use of seasoned
salts, meat tenderizers and MSG as well as
ketchup, mayonnaise, sauces and salad dressings.
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Read labels carefully! Many
frozen meals and entrees contain large
amounts of sodium.
Remember, small
changes add up. Use the nutrition facts label to find the best
lowest sodium items.
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