Sodium: it’s the reason chips are delicious, pretzels are perfect, and why you can’t stop licking your lips after popcorn. But what do we need to know about sodium to make informed choices when grocery shopping? Here we will give you the rundown on sodium and provide some tips to help you navigate the aisles while being aware of the sodium content in your favorite foods and snacks.
What is Sodium
First of all, what is sodium? Sodium is an essential mineral in the body that helps regulate blood pressure, nerve function, and even heart rhythm. When sodium intake is too high, it can cause elevated blood pressure, increased risk of heart disease, and cause our body to hold onto excess water. The terms "salt" and “sodium” get confused quite often, but they are not the same. Sodium is a component of salt. Salt is actually called sodium chloride because it is made up of 40% sodium and 60% chloride. Don’t worry about this while shopping, though, as the nutrition labels in the store will tell you how much sodium is in each serving, saving you from doing the math!
Daily Recommendations
Since many processed foods and snacks have high amounts of sodium, it’s important to be aware of what is considered a high-sodium food and be aware of the daily sodium intake recommendations. According to the American Heart Association, a low-sodium food is defined as having 140mg or less per serving. The standard recommendation for sodium intake per day is 2,300 milligrams per day and 1,500 milligrams for someone with heart disease. At our stores, we identify lower-sodium options using lifestyle tags to help you make informed choices while you shop. Look for foods with the “Heart Lifestyle” tag, which identifies foods within sodium limits outlined by the American Heart Association. Also look for the “Low Sodium” tag, which includes foods that contain 140 milligrams of sodium or less. Looking for items with these tags can help you choose better options that support a happy heart.
Did you know that 1 tsp of salt is equal to 2300 milligrams of sodium?
Lower Sodium Shopping Tips
Shopping for lower sodium options doesn't have to be tedious. Buying more fresh produce while shopping is a great way to reduce your sodium intake, however frozen or canned fruits and vegetables are just as nutritious. When buying frozen and canned fruits and vegetables look for options that are labeled as “low sodium”, “no salt added”, or “packed in water”. When feasible, purchase fresh poultry, fish, pork, and lean meat, rather than cured, salted, smoked, and other processed meats that are typically higher in sodium. Some fresh poultry and pork products may also contain added salt solutions, so be sure to read the ingredient label when buying these items. Packaged foods that include added sauces and mixes also often contain high amounts of sodium. Cooking at home instead of eating out can be another great way to limit your intake and even more so by using fresh herbs and spices to season your food instead of your salt shaker.