{"id":5459,"date":"2016-06-07T08:00:28","date_gmt":"2016-06-07T12:00:28","guid":{"rendered":"http:\/\/blogs.butler.edu\/healthyhorizons\/?p=5459"},"modified":"2016-06-03T08:57:50","modified_gmt":"2016-06-03T12:57:50","slug":"salting-suggestions","status":"publish","type":"post","link":"http:\/\/blogs.butler.edu\/healthyhorizons\/think-before-you-eat\/salting-suggestions\/","title":{"rendered":"Salting Suggestions"},"content":{"rendered":"<h1><strong>Eat Less Sodium: Quick tips\u00a0<\/strong> <a id=\"irc_mil\" href=\"http:\/\/www.google.com\/url?sa=i&amp;rct=j&amp;q=&amp;esrc=s&amp;source=images&amp;cd=&amp;cad=rja&amp;uact=8&amp;ved=0ahUKEwi8r_rT64nNAhUDyj4KHX1YA6YQjRwIBw&amp;url=http%3A%2F%2Fwww.berkeleywellness.com%2Fhealthy-eating%2Fnutrition%2Fslideshow%2Fcheese-bad-your-health&amp;psig=AFQjCNEyu7NADWGXPZxL5xcMwk8H2kxa_A&amp;ust=1464974023600332\"><img loading=\"lazy\" decoding=\"async\" id=\"irc_mi\" src=\"http:\/\/www.berkeleywellness.com\/sites\/default\/files\/Salt-spoon-modified-MF.jpg\" alt=\"\" width=\"256\" height=\"167\" \/><\/a><\/h1>\n<p>Nine out of 10 Americans eat more sodium (salt) than they need. Too much sodium increases your risk for health problems like high blood pressure. Use these tips to help lower the amount of sodium in your diet.<\/p>\n<div class=\"entry-content-main\">\n<h2>Know your sodium limit.<\/h2>\n<p>Ask your doctor how much sodium is okay for you. The general guidance is:<\/p>\n<ul class=\"half-space\">\n<li>Healthy adults and teens age 14 and older\u00a0need to limit their sodium intake to no more than 2,300 mg a day (about 1 teaspoon of salt).<\/li>\n<li>Some adults, including people with high blood pressure, need to limit their sodium intake to 1,500 mg a day.<\/li>\n<li>Children need no more than 1,500 to 2,200 mg a day of sodium, depending on how old they are.<\/li>\n<\/ul>\n<p>To eat less sodium, you don\u2019t have to make lots of changes at once. If you cut back on sodium little by little, your taste for salt will change with time.<\/p>\n<\/div>\n<p><img loading=\"lazy\" decoding=\"async\" id=\"content_contentImage\" class=\"icon-image\" src=\"http:\/\/healthfinder.gov\/HealthTopics\/glmedia\/tools_icons\/eatlesssodiumquicktips.jpg\" alt=\"Eat Less Sodium: Quick tips\" width=\"242\" height=\"152\" \/><\/p>\n<h2>Check the label.<\/h2>\n<ul class=\"half-space\">\n<li>Use the Nutrition Facts label to check the amount of sodium in foods. Try to choose products with 5% Daily Value (DV) or less. A sodium content of 20% DV or more is high.<\/li>\n<li>Look for foods labeled \u201clow sodium,\u201d \u201creduced sodium,\u201d or \u201cno salt added.\u201d<\/li>\n<\/ul>\n<h2>Shop for low sodium foods.<\/h2>\n<ul class=\"half-space\">\n<li>Load up on vegetables, fruits, beans, and peas, which are naturally low in sodium. Fresh, frozen, and dried options are all good choices.<\/li>\n<li>When you buy canned foods (like vegetables,\u00a0beans, or fish), choose ones with labels that say \u201clow sodium,\u201d \u201creduced sodium,\u201d or \u201cno salt added.\u201d<\/li>\n<li>Compare the sodium in prepared\u00a0foods like bread, soup, and frozen meals. Choose the ones with less sodium.<\/li>\n<li>Limit processed meats \u2013 especially ones that are salted, smoked, or cured, like hot dogs, bacon, and deli meats.<\/li>\n<\/ul>\n<h2>Prepare your meals with less sodium.<\/h2>\n<ul class=\"half-space\">\n<li>If you use canned foods that aren\u2019t low in sodium, rinse them before eating or cooking with them. This will\u00a0wash away some of the salt.<\/li>\n<li>Use unsalted margarine or spreads with no <em>trans<\/em> fats.<\/li>\n<li>Don\u2019t add salt to the water when you cook pasta or rice.<\/li>\n<li>Try different herbs and spices to flavor your food, like ginger or garlic.<\/li>\n<li>Take the salt shaker off your table.<\/li>\n<\/ul>\n<h2>Get less salt when you eat out.<\/h2>\n<ul class=\"half-space\">\n<li>When you order at a restaurant, ask that salt not be added to your food.<\/li>\n<li>Choose low-sodium options when you can \u2013 like dishes that are steamed, broiled, or grilled.<\/li>\n<\/ul>\n<h2>Add more potassium to your diet.<\/h2>\n<p>Eating foods with potassium can help lower your blood pressure. Good sources of potassium include potatoes, cantaloupe, bananas, beans, milk,\u00a0and yogurt.<\/p>\n<p><a href=\"http:\/\/healthfinder.gov\/HealthTopics\/Category\/nutrition-and-physical-activity\/nutrition\/eat-less-sodium-quick-tips\" class=\"broken_link\">http:\/\/healthfinder.gov\/HealthTopics\/Category\/nutrition-and-physical-activity\/nutrition\/eat-less-sodium-quick-tips<\/a><\/p>\n<p>&nbsp;<\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>Eat Less Sodium: Quick tips\u00a0 Nine out of 10 Americans eat more sodium (salt) than they need. Too much sodium increases your risk for health problems like high blood pressure. Use these tips to help lower the amount of sodium &hellip; <a href=\"http:\/\/blogs.butler.edu\/healthyhorizons\/think-before-you-eat\/salting-suggestions\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":9193321,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[15132],"tags":[],"class_list":["post-5459","post","type-post","status-publish","format-standard","hentry","category-think-before-you-eat"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/paB9fc-1q3","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/5459","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/users\/9193321"}],"replies":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/comments?post=5459"}],"version-history":[{"count":2,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/5459\/revisions"}],"predecessor-version":[{"id":5461,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/5459\/revisions\/5461"}],"wp:attachment":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/media?parent=5459"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/categories?post=5459"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/tags?post=5459"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}