Tips for Lowering Sodium intake?

skippygirlsmom

I know that sodium in the diet is essential for the normal function of our bodies. However, high excess sodium in the diet contributes to high blood pressure (which much of my family has).

I'm hoping by at least decreasing my intake (not eliminating it) that I'll avoid future health problems.

I"ll give making my own sauces a shot, I like cooking and it sounds like a good challenge, I'll have to pick up a food processor.

Thanks for the ideas guys.

If high blood pressure is in your family history, cutting out sodium now probably isn't going to help it. I have always tried to watch my sodium intact, exercise etc and in November my pressure was 205/169, when in my younger days I was always very low. Even now losing 40 lbs and eating generally better my pressure without my meds sits about 145/95 so I continue to take my meds. On my mom's side I think everyone has HBP.

I agree though, stay away from processed foods and especially processed meats.

jim180155

I've been trying to stay under MFP's recommendation of 2300 mg, but I'm finding it almost impossible. Most days I'm over 3,000 or 4,000.

Today is a good example. (My diary is open.) I almost made it today. I'm trying to keep sodium under 2300 mg and also consume around 155 grams of protein. And that's where the challenge comes in. I've been eating grilled chicken breast sandwiches and tuna sandwiches for lunch. They're good for protein, but run 700 to 1000 mg in sodium, using up around half the total sodium for the day. Am I just choosing the wrong foods? The chicken is from Tyson. I don't remember off hand who makes the tuna.

How do you keep protein up and sodium down at the same time?

Eggs (and egg whites) are a great source of protein with minimal sodium. What type of chicken are you getting from Tyson? Fresh or frozen? If you're concerned about sodium from chicken, you may want to try organic chicken. Some manufacturers (I think Tyson is one of them) adds saltwater to their chicken to plump it up so it'll weigh more. Artificially plump chicken = artificially plump profits.

As for tuna... I don't think this has been a problem for me. Have you been making sure you get it packed in water? I know there are some that will pack it in brine which is salty, and some tuna I've seen is flavored (like ranch) so there is a ton of extra sodium from that.

Thanks, you've given me some ideas. I've been buying Tyson's frozen chicken. After a quick check online, it looks like I can get 6 oz of fresh chicken breast at my store (Meijer) and reduce 600+ mg of sodium by 400 or 500 mg.

I'll check tuna labels again when I go back. The tuna I'm getting now is packed in water, but maybe there are better choices available.

jennaworksout

make all your own foods, stop eating processed packaged foods, eat mostly whole foods and don't add salt to anything