Most of us don’t need to cut out salt completely. But it’s a good idea to pay attention to
how much added salt is in your diet so you can help protect your heart.
Foods to avoid to cut back on sodium
Your muscles and nerves need sodium (salt) to work as they should. This essential
nutrient also balances body fluids like sweat and urine. But you only need a small
amount of sodium every day to stay healthy. And most of us — an estimated 9 in 10
Americans — get too much.
Excess salt in your diet can raise blood pressure, increasing the risk for heart disease
and stroke — the top leading causes of death in America.
It’s not just the saltshaker on your kitchen table you need to pay attention to. Many
foods — some of them surprisingly sweet — have more salt or sodium than you might
realize. That’s because salt adds flavor to foods. It also acts as a preservative and helps
bread and baked goods rise.
The difference between sodium and salt
Sodium and salt aren’t exactly the same thing.
– Sodium is a naturally occurring mineral and a key chemical element that makes
up salt.
– Table salt is made up of 40% sodium and 60% chloride. Sodium chloride is the
chemical name for table salt. Most of the sodium you get in your diet comes from
salt.
How much sodium or salt should you have every day?
The Dietary Guidelines for Americans recommend adults get no more than 1 teaspoon
of table salt per day (that’s less than 2,300 milligrams of sodium). The recommended
intake is even lower for children younger than 14.
The reality: Most adults get about 3,400 milligrams of sodium every day.
How to cut back on sodium
Reducing sodium intake by at least 1,000 milligrams a day can improve your heart
health. Doing so requires a little more effort when shopping for groceries and preparing
meals. But in time, making lower sodium choices will become second nature.
Understand low-sodium and salt-free claims
Food products can make different claims about sodium content. Here’s what those claims mean:
• Salt-free or sodium-free: Less than 5 milligrams of sodium per serving.
• Very low sodium: Less than 35 milligrams of sodium per serving.
• Low sodium: Less than 140 milligrams of sodium per serving.
• Lightly salted (light in sodium): At least 50% less sodium than the regular product.
• Reduced sodium: At least 25% less sodium than the regular product.
• No-salt-added (unsalted): The manufacturer didn’t add salt, but the product may naturally have salt or sodium.
In summary: Say ‘so long’ to excess sodium
Cutting back on sodium doesn’t mean giving up flavor. In fact, using less salt may actually bring out more of a food’s natural flavor. You may be surprised at how quickly your taste buds adapt to less salt and how some favorite foods start to taste too salty. Over time, you might even forget where you put the saltshaker.
Now that you know the importance of watching out for sodium, you may be curious about how to make smart shopping choices. The Sincerely Health nutrition tools in the Safeway app can help you cut back on sodium.
You can start by downloading the Safeway app. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points.
Your nutrition profile allows you to:
• Set specific nutrition goals.
• Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).
Sign up for Sincerely Health and create a nutrition profile to help you cut back on sodium today! Download your Safeway app on the App Store today
Sign up for Sincerely Health and create a nutrition profile to help you cut back on
sodium today! Download your Safeway app on the App Store today.