How To Reduce Sodium Intakes?

Similar to potassium, sodium is a major mineral, however, unlike potassium which maintains fluid and electrolyte balance inside the cell, sodium is a major part of the body’s fluid and electrolyte balance system because it is the chief ion used to maintain the volume of fluid outside cells. Sodium also helps maintain acid-base balance and is essential to muscle contraction and nerve transmission.

The DRI recommended intakes for sodium for adults ages 19 to 50 years old is 1,500 milligrams per day. The Tolerable Upper Intake Level (UL) for sodium for adults ages 19 years and older is 2,300 milligrams sodium per day which is the about in about 1 teaspoon of salt. The DRI Tolerable Upper Intake Level (UL) for salt for adults 19 years and older is 5.6 grams of salt (sodium chloride, NaCl) a
Less processed foods are low in sodium and contribute less than 10 percent of the total sodium in the diet. Fresh foods higher in sodium include milk containing 120 milligrams per cup and scallops containing 260 milligrams for every 3 ounces. While, fresh meats such as chicken, beef, fish, lamb, and pork contain less sodium, about 30 to 70 milligrams for every 3 ounces, fresh vegetables such as celery, Chinese cabbage, and sweet potatoes, contain about 30 to 50 milligrams per ½ cup. Fresh vegetables that contain about 10 to 20 milligrams per ½ cup include broccoli, brussel sprouts, carrots, corn, green beans, legumes, potatoes, and salad greens. And grains when cooked without salt contain the least amount of sodium about 0 to 10 milligrams per 1//2 cup this includes barley, oatmeal, pasta, and rice.

Furthermore, Sam can use the Nutrition Facts label to choose foods lower in sodium. When purchasing canned foods, such as vegetables and soups, select those labeled "reduced sodium," "low sodium," or "no salt added." Reducing sodium will reduce an individual’s risk of hypertension, heart disease, and