3 AnswersJackie Newgent, Nutrition & Dietetics, answeredEating out too much can cause a surge in the amount of sodium consumed. In this video, Dr. Oz Show guest Jackie Newgent reveals how much sodium should be consumed every day.
2 AnswersAvoid lunchmeat; hard, processed cheeses; and snacks like salty potato chips. Instead, choose options such as a chicken breast or fish with rice or pasta -- but choose carefully. A 4.5-oz. serving of chicken teriyaki has about 1,866 mg of sodium, more than three times the recommended amount of 500 mg per meal. Don’t forget to add a salad, a vegetable side dish, and a piece of fruit.
1 AnswerSteer clear of instant breakfast cereals, frozen foods such as biscuits and sausage, and prepared foods such as croissants. Instead, choose items such as 100% whole-grain bread, fruit, and oatmeal, which contains the type of fiber that lowers cholesterol.
1 AnswerA good rule of thumb is not to ingest more than 500 mg of sodium per meal. About 75% of the sodium we eat daily comes from processed foods, so pay attention to the serving size and the number of servings in the package listed on the “Nutrition Facts” label, as well as the sodium content.
About 75% of the salt we eat daily comes from processed foods. Although some foods are advertised as low in sodium (140 mg or less per serving), others are much worse. These foods can be especially high in sodium:
• Fast foods;
• Lunchmeats such as turkey, ham, bologna, or smoked salmon;
• Frozen entrees;
• Instant breakfast cereals and frozen biscuits;
• Canned vegetables, soups, and sauces;
• Snack items such as pretzels, chips, salted nuts, and crackers.
Although the standard recommendation for years has been no more than 2,400 mg per day (about one teaspoon of salt), new findings indicate that a lower intake packs a greater benefit. An intake of 1,500 mg per day produces the greatest reduction in high blood pressure when part of a diet low in cholesterol and saturated fat and high in fruits and vegetables. This measures out to two-thirds of a teaspoon of salt.
Authorities also say that hypertension, or high blood pressure, rarely occurs in countries in which people consume less than 1,000 mg of sodium per day. This measures out to about less than half a teaspoon of salt.
2 AnswersHealthCorps answered
With all the talk about reducing sodium in your diet, it’s important to be able to recognize sodium ingredients in foods. Here’s a list of sodium beware terms:
• Baking soda (sodium bicarbonate)
• Baking powder
• Soy sauce
• Disodium phosphate
• Monosodium glutamate (MSG)
• Sodium ascorbate
• Sodium nitrate or nitrite
• Sodium caseinate
• Sodium propionate
• Sodium sulfite
1 AnswerHealthCorps answered
As Americans try to follow new salt intake guidelines, knowing how much sodium is in some typical street purchases may help you to make better, healthier choices.
The average street soft pretzel has 2008 mg of sodium.
The typical bagel sandwich with lox and cream cheese has 862 mg sodium.
A typical hot dog on a bun (Nathan’s) has 692 mg sodium.
With current guidelines suggesting that most Americans try to target less than 2300 mg of sodium daily (kids and people with chronic diseases should target 1500 mg sodium) these foods pack a whopping dose of salt. To take a “baby” step and reduce your daily salt totals, begin to halve the portions of your favorite processed and high sodium foods. Want to take a giant step? Swap out your favorite foods for healthier choices that still satisfy or prepare foods yourself so that you can control the amount of salt used in the cooking process.
Quick tip: Swap out the soft pretzel for ¾ cup of homemade trail mix that has unsalted peanuts, whole grain small pretzels, dried fruit and high protein cereal (like Kashi Go Lean).
3 AnswersMichael Roizen, MD, Internal Medicine, answeredNumerous studies have found that high consumption of sodium is associated with higher blood pressure in some, and perhaps all, people. The most famous was the Intersalt study, which evaluated sodium consumption in over ten thousand people in fifty-two study centers (thirty-two countries). Sodium intake correlated with an increase in blood pressure, and, correspondingly, high blood pressure correlated with an accelerated rate of arterial aging. For years, doctors have been prescribing low-salt diets to those whose blood pressure showed a particular sensitivity to sodium. Indeed, the first correlation between sodium intake and high blood pressure was made by Ambard and Beaujard. As a result, early in the century, low-sodium diets were frequently prescribed as a way to successfully lower blood pressure. However, the development of blood pressure medications encouraged many doctors to move away from prescribing low-sodium diets, except for the rare patient who was "sodium-sensitive."
3 AnswersMehmet Oz, MD, Cardiology, answeredEighty percent of our sodium intake comes from processed and canned foods. In fact, many canned foods are so chock-full of salt, they contain half or more of your daily recommended intake. A diet high in sodium is dangerous since it can lead to high blood pressure.