Salt & Sodium: Tips to Help You Cut Back

Its clear that Americans have a taste for salt, but salt plays a role in high blood pressure. Everyone, including kids, should reduce their sodium intake to less than 2,300 milligrams of sodium a day (about 1 teaspoon of salt). Adults age 51 and older, African Americans of any age, and individuals with high blood pressure, diabetes, or chronic kidney disease should further reduce their sodium intake to 1,500 mg a day.

Reading the label is very important for any food. While checking for calorie, fat, carbs and sugar count, make sure to check the sodium amount as well. There at many ways to cut down the amount of sodium you are consuming.

Think Fresh – Most of the sodium Americans eat is found in processed foods, such as:

  • Cheesy foods such as pizza,
  • Cured meats such as bacon, sausage, hot dogs and deli/luncheon meats
  • Ready to eat foods like canned chili, ravioli, and soups

Eat highly processed foods less often. Fresh foods are generally lower in sodium.

Enjoy Food Prepared at Home – Cook more often at home.

When cooking at home, you are in control of the amount of salt added to the meal. When dining out, you do not know how much salt and other ingredients are being added in the preparation.

Fill Up on Veggies and Fruits – Fruits and vegetables are naturally low in sodium.

Eat plenty of vegetables and fruits-fresh or frozen. Eat a vegetable or fruit with every meal!

Choose Dairy and Protein Foods That are Lower in Sodium – Make smarter choices when it comes to dairy and protein. Go for lean, fat-free or low fat!

  • Choose more fat-free milk and yogurt in place of cheese, which is higher in sodium.
  • Grab fresh beef, pork, poultry, and seafood rather than those with salt added.
  • Try to avoid deli or luncheon meats, sausages, and canned products like corned beef.
  • Go for the unsalted nuts and seeds

Adjust Your Taste Buds – Your taste for salt will lessen over time.

Cut back on salt little by little. You will start to notice that the natural tastes of various foods will increase over time. Soon you won’t even want the added salt.

Skip the Salt – Skip adding salt when cooking.

Keep salt off of the kitchen counter and the dinner table. Use spices, herbs, garlic, vinegar, or lemon juice to season foods or use no-salt seasoning mixes. Try black or red pepper, basil, curry, ginger, or rosemary.

Read the Label – Read the Nutrition Facts label and the ingredients when purchasing food.

Reading the Nutrition Facts label can help you make the best decision on which foods contain the least amount of sodium. Look for foods labeled “low sodium”, “reduced sodium” or “no salt added”.

Ask for Low-Sodium Foods – When dining out is the only option, make sure to ask for low-sodium foods.

Restaurants prepare lower sodium foods at your request and will serve sauces and salad dressings on the side. Make sure to request what is healthiest for you, most waiters are more than happy to help!

Pay Attention to Condiments – Condiments can bring a lot of sodium in a small amount of sauce, be aware of what you are consuming.

Foods like soy sauce, ketchup, olives, salad dressings, and seasoning packets at high in sodium. Choose low-sodium soy sauce and ketchup. Have a carrot or celery stick instead of pickles or olives. Use only sprinkling of flavoring packets instead of the entire packet.

Boost Your Potassium Intake – Choose foods with potassium, which may help to lower your blood pressure.

Potassium is found in vegetables and fruits, such as potatoes, beets, greens, tomato juice and sauce sweet potatoes, beans (white, lima, kidney), and bananas. Other sources of potassium include yogurt, clams, halibut, orange juice and milk.

 

If you would like to know more about sodium and other healthy lifestyle choices, contact your local Extension Office to speak to a Family and Consumer Science Agent or Family Nutrition Program Assistant.

 

 

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Posted: May 1, 2018


Category: Health & Nutrition, Relationships & Family, Work & Life
Tags: Dining, Eating, Food, Health, Nutition, Salt, Sodium


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April 23, 2020

Thank you for letting me know that my medication for my depression should address my unique needs. I’ve been on medication for years for my depression, but recently nothing has been helping. Thank you for letting me know that with new medication that typically I’ll see a 10-20 percent improvement each week as I a good medication for me. I will have to look more into different medications that could help me better.

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April 22, 2020

I appreciate your comments on how depression can be manageable until it is causing weight loss, fatigue, or other more extreme problems that mean it could be a medical illness. I have always struggled with mild depression but have been experiencing some insomnia lately. I might need to look into some treatment methods to help with that.

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April 15, 2020

Depression can be a very serious mental health issue. I think the first step is really understanding your symptoms and that you’re not alone. Cognitive behavioral therapy can be very useful in helping people become aware and change their negative thought patterns

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April 1, 2020

Thank you for the information on the management of depression. I think one of the best ways to work through depression if possible is therapy. Sometimes you just need someone to talk to, someone who isn’t going to tell you that you are right or wrong they are just there to listen and offer advice. I will pass this on to a friend of mine who is going through a bit of a rough patch right now.

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February 26, 2020

I am glad you mention that fatigue and loss of energy can be a sign of depression. My sister always seems to be tired and can never stay up with the rest of the family. I think we should look into having her see a mental health therapist to see if they can help her.

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November 18, 2019

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I liked that you said that one thing to consider when you are planning to go snorkeling is to make sure that you check your local laws regarding protected coral reefs. I have been thinking about going snorkeling with my friends and family but I have not been sure which location that we should go to. I will be sure to research specific locations where coral reef snorkeling is legal in order to make sure that we don't break any laws while having a beautiful underwater scenic experience.

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August 13, 2019

I appreciate that you mentioned that research suggests that most people with depression benefit the most from a combination of counseling and medication. My son has been struggling with depression and I am trying to find the best way to help him so that his mental state can improve and he can start living his life again. I think it would be smart to look into mental health counseling as well as getting him on medication so that he can improve in a healthy and steady way.

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My co-worker has been manifesting signs of depression lately due to losing her husband. She is constantly crying, having thought of ending her life. I think there is a need for us to recommend her counseling and medication. You've said this two are powerful in helping a depressed individual cope. I hope she considers it soon.

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January 8, 2019

I have a yellow coconut in Brownsville, Texas. It was planted two years ago when it was about 5 inches tall, and it has never needed to be staked. This fall we had some nights near freezing. After a day of pre-cold front strong south wind, the palm is now a little loose in the ground. The lowest fronds are a deep yellow with brown around the edges, and some of the newer fronds are slightly yellowed at the leaf tips. A new spear is emerging fairly quickly. Should I do anything besides bracing the palm?

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December 28, 2018

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December 6, 2018

Herpetofauna especially the frog rapid disappearance is the global concern. Different aspect of frog is worth reading

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October 21, 2018

Two of our very old sabal palms were torn down recently during Hurricane Michael actually pulled up by the root and laying on the ground I'm trying to save them please help and advise me.. as my husband said it would take a crane to lift one of them up the other one he is willing to help me with please advise ASAP. Thank you so much & I appreciate you reading this and your time

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September 20, 2018

I have a 4 foot windmill palm that was pushed over by wind in recent storm. I live in upstate SC. I have righted it(in original hole) and supported it with rope. I have not added any soil around it, should I?? Is this sufficient or should I replant it? Thanks in advance for any advice.

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September 7, 2018

It sure got me when you said that rats are dangerous because they carry at least ten diseases, like the bubonic plague, ratbite fever, rabies, and Leptospirosis. Of these, my sisters are scared of the bubo the most since they read it in a history book, and they know the illness comes from rat fleas. That is why I will hire a rodent control expert to check the house soon. If they ever see the rats, it will be chaos.

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August 30, 2018

I thought it was interesting that depression was more common in adults than children. I'm taking the required health class in college, and we've been discussing depression. Thanks for teaching me more about it and ways to get help with it.

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August 20, 2018

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August 1, 2018

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July 28, 2018

Interesting perspective, Brandon Reich. Thank you for making me think more about eliminating Cuban tree frogs from our property.

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July 27, 2018

I think the concern is that the Cuban tree frog population is taking over and killing off all the native Florida frogs. Having lived in Florida my entire life, I never see any native frogs anymore and I used to see them all the time. Now I only see the invasive ones. This is just my experience and understanding, as I'm sure the experts in the field could better comment.

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July 15, 2018

Thanks for sharing this very helpful and informative article. I think that we should really be ready before and after the storm. I think having a checklist of the things needed is a good idea. I also believe that it is important that we always make sure that we have enough stock of food and water before the storm comes.

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July 15, 2018

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July 4, 2018

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June 29, 2018

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June 24, 2018

Thanks for the info. We are about to release a zebra longwing that just hatched!

Brandon Reich
June 6, 2018

I would like for you to consider the following. I have lived in Florida my whole life. The Cuban tree frog was always part of my environment and I am almost 60. I grew up mostly in Miami. I suspect but cannot confirm that they have been around for at least 100 yrs. at what point does a non native become native? When do we acknowledge the benefits of a species? What is said about the Cuban tree frog negativity can be said about our native frogs. They make noise, can disrupt electrical, pee on you etc. telling people to kill these useful creatures I believe is irresponsible. They eat an incredible amount of mosquitoes and other pests. I feel that with changing climates there will be a lot more migration and we should entertain the idea that this is natural. That a species that thrives in urban environments is a plus. Humans done more damage to native ecosystems than any exotic. Domestic pets like cats have all but decimated the sparrow population in south Florida. When I was a child they were everywhere. I don’t see anyone suggesting we euthanize cats or dogs. I think the old way of looks bf at exotic animals needs to be modernized to take into account human and climate changes. Leave the Cuban tree frog alone.

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May 27, 2018

Very informative! As with most things in life, depression treatment and its effectiveness, really depends on the individual. http://www.flcrc.com/our-studies/

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May 21, 2018

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May 19, 2018

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May 17, 2018

My Bismarck Palm was damaged during Hurricane Irma last year. The frond coming out of the heart at the time was blown over and turned brown. Many other fronds were damaged. There are still at least 6 fronds left on the tree that are green but no new fronds since the hurricane in Sept. 2017. If the damaged center frond remains on the tree hanging over and dead will new fronds grow from the center? How will I know when the Bismarck is dead? If all of the remaining fronds turn brown, should I assume the palm.is dead or should I give it more time? Would hate to see it go!! Thank you for the information.

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J. Johnson

May 10, 2018

Hi Mina, I will talk to our specialist and get back with you as soon as possible. Thank you so much for reading our blog! :)

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May 10, 2018

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May 5, 2018

My 15' Bismarck palm was badly wind-lashed during Hurricane Irma, and several lower leaves were torn loose. The palm bud appears to be fine and the upper leaves are fine as well. It is the lower half of the palm that concerns me. Although the leaves remain green, they look very droopy. Is there anything I can do to relieve what I assume is stress? Thanks in advance for any assistance you can provide. I appreciate your efforts with this blog.

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March 31, 2018

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March 25, 2018

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March 21, 2018

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March 1, 2018

Yes, we are using Wordpress :)

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February 27, 2018

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February 20, 2018

Hi Bruce, I am contacting our expert and will get back with you asap :).

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February 19, 2018

My palm tree crown was blown over at a 90 degree angle during Hurricane Irma last September in central Florida. Is there anything I can do to save the tree? All the fronds still look healthy.

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February 4, 2018

With fast-acting fertilizers, some nutrients are washed away with watering or rain, and the wasted fertilizer pollutes ground water supplies.

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January 31, 2018

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January 31, 2018

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January 31, 2018

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January 31, 2018

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January 30, 2018

Anyone who has ever made a meal probably knows the importance of herbs and spices. They add texture, flavor, aroma, color and are basically the soul of a dish. Herbs are not necessarily overpowering and strong and spices does not mean the food is hot or spicy. Both herbs and spices can be paired together to create a symphony of flavors. You need not be limited to conventional pairing, think beyond the salt shaker and cook with herbs and spices. It is easier to cook if you understand your ingredients and the subtle and sometime not so subtle difference between them.

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January 30, 2018

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January 24, 2018

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January 3, 2018

Most common means of extermination professional pest controllers go with is spraying disinfectants and ultrasound systems, however, those are hardly effective for complete proofing of your property for any future potential rodent threats. I'd resort to more traditional measures of prevention, such as cleaning up all the clutter and debris you have both in your house and garden/yard. Any object that is lying around can potentially turn into a haven for rats or mice, such as newspapers, bottles, boards, anything. And when it comes to the garden, my personal best tip I've learned through lots of trying is to avoid mulching. I know it's a very good method to keep plants warm but I found rodents really like to use it for nesting. Regards, Ethan Wilkins, https://www.fantasticpestcontrol.co.uk/blog/pest-control-mice-best-way-clean-mouse-droppings/

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November 7, 2017

Debbie, I have spoken to a Dr/Professor at the University and he is requesting a picture of the frog to be able to specifically identify it and the action needed. Please email me a picture of the frog in question so i can forward it to him.

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November 7, 2017

Geoffrey, the IT department said they need a screenshot to be able to address the issue. Please send a screenshot to my email. Thanks!

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Hi Debbie, I am contacting a specialist to see what steps you need to take. As soon as I get a reply, I will let you know. :)

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November 7, 2017

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November 6, 2017

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September 28, 2017

According to the expert: To some people, petioles are stems. In this case, the leaves can simply be cut off near their origin. If a true stem or trunk is broken, it should be cut as low as possible to the ground. If the fishtail palm is a single-stemmed species (not common in FL), then make sure that they also have the stump ground out after cutting the stem off. This is to prevent ganoderma from moving in on the stump and from there it could move into living palms. That holds for the removal of any palm for any reason. Unfortunately, we can't grind out the individual stubs of clustering palm species that may have been cut out and thus, ganoderma often invades the clump via these stubs and eventually kills off the living stems.

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What about fishtail palms. How low should I cut the broken stems?

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J. Johnson

September 26, 2017

Your palm can be straightened and guyed securely to prevent movement. This will allow new roots from the base of the trunk to eventually (about a year or so) support the palm .

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September 25, 2017

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