Sodium is one of the two components of salt (the other is chloride) and it is the part of salt that can cause a rise in blood pressure in people who consume too much of it. The maximum suggested intake of sodium per day for the average adult is 2300 mg, or a little more than a teaspoon. Unfortunately, sodium lurks in many foods, especially highly processed ones - and some surprising ones, too, like milk - which has 150 mg per cup. But never fear -- you can eat a varied and delicious diet while avoiding too much salt.
Fresh Fruits and Vegetables
Fresh fruits and vegetables are naturally low or no sodium foods. Eat fresh fruits and vegetables as often as you can, avoiding those that are canned or otherwise heavily processed. Frozen fruit and vegetables are fine too, as long as they are preserved in their natural state, without excess sodium.
Proteins
Fresh meat and some seafood, including beef, chicken, pork and most fish, are all naturally low in salt. Avoid herring and canned tuna, which are processed with a lot of salt, or if you must eat them rinse them well. Shrimp and crab are also usually high in sodium and should be avoided. Beans can also be a good source of protein but canned beans are usually processed with salt so rinse them thoroughly or seek out low-sodium versions. Unsalted nuts are also a reasonably low sodium source of protein.
Carbohydrates
Potatoes cooked plain without added salt are naturally low in sodium, as are most kinds of bread and rolls. Rice is also a low salt food and can be flavored with salt-free herbs and spices. Beware of commercially produced crackers, though, as even the ones without salted tops are often made with large amounts of sodium.
Dairy Products
Regular cheese, cottage cheese and milk are all high in sodium so avoid them or look for low sodium versions. Yogurt is low sodium and can be used in moderation, as can cream cheese, cream, and sour cream.
Processed and Prepared Foods
Some processed foods are low in sodium. Check the nutritional information on the label and make sure they are marked as being low sodium or sodium free. The FDA requires that a food marked "low sodium" has no more than 140 mg of salt per serving, and a "very low sodium" food must contain fewer than 35 mg of salt per serving. Be careful when using foods marked "sodium free" however, as many times they aren't. The FDA allows "sodium free" foods to have up to 5 mg of salt per serving.
Beverages
Water, black tea and coffee are all naturally low in sodium, as is natural fruit juice. Many vegetable juices are made with added salt, as is commercially softened water, so read labels carefully.
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