A low sodium diet is a diet that includes no more than 1,500 to 2,400 mgs of sodium per day. Remember, 1 teaspoon of salt = approx. 2,300 mg sodium. People who follow a vigorous or moderate exercise schedule are usually advised to limit their sodium intake to 3,000 mg per day and those with moderate to severe liver disease are usually advised to limit their sodium intake to 2,000 mg per day. The human requirement for sodium in the diet is about 69 mg per day, which is typically less than one-tenth as much as many recipes’ "season to taste". For certain people with salt-sensitive blood pressure, this extra intake may cause a negative effect on health.
Sodium sources Sodium occurs naturally in most foods. The most common form of sodium is sodium chloride, which is table salt. Milk, beets and celery also naturally contain sodium, as does drinking water, although the amount varies depending on the source. Sodium is also added to various food products. Some of these added forms are mono sodium glutamate, sodium nitrite, sodium saccharin, baking soda (sodium bicarbonate) and sodium benzoate. These are ingredients in condiments and seasonings such as Worcestershire sauce, soy sauce, onion salt, garlic salt and bouillon cubes. Processed meats, such as bacon, sausage, and ham, and canned soups and vegetables are all examples of foods that contain added sodium. Fast foods are generally very high in sodium.
Also if you smoke you should be aware that cigarettes contain sodium. So does smokeless tobacco, depending on the brand 200mg to 1200mg per pouch.
What to do
Keep a food diary. Write down everything and we mean everything!
Cut out processed foods (cured meats, chips, frozen dinners & fast foods)
Use salt sparingly when cooking
Read labels (double check low sodium claims)
Put away the saltshaker at home
Use spices such as pepper, cayenne, lemon and garlic
Cook fresh vegetables instead of canned
Avoid softened water for cooking and drinking since it contains added salt
Avoid medications that contain sodium such as Alka Seltzer and Bromo Seltzer
Avoid sport drinks
1 Tsp of salt averages 2,300mg of sodium.
If you are making a sandwich you must count the sodium in the bread, meat, mayo and anything else you put on it. No freebies!!