Why Do I Need To Limit Salt Intake To Improve the Condition of My Bones?
Chronic high sodium intake leaches calcium from bones and thus threatens structural strength over time. How can you best tame the Sodium Monster and protect your bones? First of all, Heidi Skolnik, CDN, a dietitian in the New York City area, recommends limiting the amount of processed foods in your diet. She has found items such as canned or frozen entrees and side dishes to be the major sodium “Bad Guys” for most of her clients. She offers this rule of thumb: consult the package label first. Then, if you find that an item contains more than 20% of your daily sodium value, pass it by.
Steer clear of any packaged food that will raise your total daily sodium intake above the 2300 mg (maximum) recommendation. Researchers have found that for each teaspoon of salt (equivalent to 2000 milligrams of sodium) consumed, considerably more calcium is lost in the urine.
Note: limit yourself to no more than 1500 mg of sodium each day if you have high blood pressure, are African American or are over age 51.
11 Top Tips To Reduce the Risks of Too Much Salt or Sodium Intake
- remove the salt shaker from your dining room table
- reduce the amount of salt used in food preparation; add herbs and spices instead
- in cooking, instead of salted butter or margarine, use olive oil or canola oil as a replacement
- avoid or minimize consumption of the following high-sodium items:
- most canned or dehydrated soups and bottled salad dressings unless the nutrition label specifically states low-sodium
- snack foods with visible salt (pretzels, chips, crackers, roasted nuts, popcorn, salted bagels)
- cheese, especially processed cheese products
- pickled foods and flavored condiments (sauerkraut, olives, relish, pickles, soy sauce, steak sauce, catsup)
- smoked and cured meats (bacon, ham, lunch meat, salami, sausage, hot dogs, dried meat/jerky)
- when eating at a restaurant, ask the waitperson to order your dish to be prepared without salt
- avoid most fast-food restaurant offerings or else order special salt-free preparation there
- if you add salt to the food on your plate, never do so before you taste the dish
