Reducing Sodium in your Diet (2655)

Sodium is a mineral that occurs naturally in foods. The primary source of sodium for Americans is salt. Also known as sodium chloride. Important body functions depend on sodium. It helps maintain normal blood volume, regulates blood pressure, and assists nerve and muscle functions.

For some people, too much sodium contributes to high blood pressure. High blood pressure, also called Hypertension, is a major risk factor for heart disease, stroke, and kidney disease.

Sodium does not cause high blood pressure. Cutting back on sodium, hovever, may lower blood pressure for people who are "sodium-sensitive."

Sodium is often added to foods during processing as a preservative and to add flavor. it can be added as salt, sodium phosphate, sodium nitrate, and monosodium glutamate. Baking power and baking soda also are high in sodium. Use the "Nitrition Facts" section on food labels to choose lower sodium foods.

Another effective way to reduce sodium is to learn to add flavorful spices and herbs instead. Try to eliminate or reduce the amount of salt added during cooking. If you feel a food needs added flavoring, try to add spices and herbs.

Also reduce your intake of high sodium seasonings such as bouillon cubes, garlic, celery and seasoning salts. Flavorful alternatives to high sodium seasonings include hers and spice flavorings such as Basil, Sage, Nutmeg, Dill Weed, Bay Leaves, and Oregano. Use a "powder" instead of a "salt" form of seasonings such as "garlic powder" instead of "garlic salt."

Many commercial salt substitutes have replaced sodium with potassium and are safe for healthy adults. However, if you're under medical supervision or have any kidney problems, check with your doctor before using them.

For more information on this subject, Please visit the College of Agricultural Sciences Publications Web site.

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