1. sodium
● The chemical name for salt is sodium chloride.
● 90% of the sodium we consume is from salt.
● The majority of sodium in the Standard
American Diet (SAD) comes from processed
foods and restaurant meals.
● The average American takes in more than
3,400 mg of salt per day.
● 1 tsp salt contains 2,300 mg of sodium.
2. guidelines
● The 2010 Dietary Guidelines for Americans
recommends 2,300 mg or less sodium per day.
● The American Heart Association (AHA)
recommends no more than 1,500 mg/day.
● Eat a diet high in fresh fruits and vegetables
and low in processed and restaurant foods.
● When reading labels, be sure to take serving
size into account.
3. heart health
● Consuming too much salt can lead to high
blood pressure, heart disease, and stroke.
● Even without high blood pressure, lowering
sodium intake and increasing potassium (via
fruits and vegetables) can help lower the risk
of heart disease and stroke.
● Too much sodium can also increase the risk
for stomach and throat cancers, osteoporosis,
and kidney disease.
4. tips
● Read nutrition labels carefully to find the
lowest sodium options and check the nutrition
facts for a restaurant online before dining out.
● Prepare whole foods at home and punch up the
flavor with herbs, spices, and lemon juice
instead of salt.
● Allow some adjustment time; your taste buds
will come to appreciate the natural flavors of
foods without added salt.
5. resources
● American Heart Association
● The High Blood Pressure Solution:
A Scientifically Proven Program for Preventing
Strokes and Heart Disease (Amazon.com)
● Low Sodium Hot Sauce