The amount of sodium the diet is important for people have high blood pressure or congestive heart failure. For some people who have high blood pressure, reducing sodium take will help reduce blood pressure. Excess sodium encourages your be to retain fluid. Restricting sodium may therefore improve the effects of medications such as diuretics and other drugs used to treat high blood pressure or congestive heart failure.

The average American consume about 4,000 milligrams or more of sodium a day. The new food labeling regulations establish 2,400 milligram of sodium as the uppermost limit, ever if you have no signs of heart disease. Most people with heart disease should limit their sodium intake to less than 2,000 milligrams a day.

Table salt is the most obvious source of sodium (it contains 40 percent sodium and 60 percent chloride). Just one teaspoon of salt contains 2,000 milligrams of sodium. The salt you add in cooking or at the table may be only the “tip of the iceberg” in  your total sodium intake. Even many natural foods such as milk, meat, and vegetables contain sodium. But by far, sodium that  is added to foods  in processing is the biggest source (at least two-thirds) of sodium in your diet.

Food manufacturers are offering an expanding array of reduced-sodium products, such as luncheon meats, canned vegetables, salad dressings, and cheeses. Read nutrition labels to find the sodium content (shown in milligrams). You may need to avoid some reduced-sodium foods because they may still be high in fat. Dairy products are a natural source or sodium. Three cups of milk a day contain 375 milligrams of sodium; which is not an excessive amount. But if you drink more than 3 cups and eat yogurt, cheese, and ice cream, the amount of sodium quickly adds up.

Use fresh foods in place of processed foods so that you can control the amount of sodium that is added. And when you are cooking, go for fresh flavors instead of masking the natural flavor with salt. Use herb and spice blends for added flavor. Do not add salt to your food at the table.

It may take 6 to 8 weeks to learn to appreciate less salty flavors. You will begin to taste the other flavors after you reduce the salt.

*284\252\8*