SALT Labels will say – Sodium Occurs naturally in many foods including vegetables, dairy products, processed foods and condiments, such as soy sauce, processed meats, and canned soups and vegetables

SODIUM Macromineral (Major Element) Necessary to regulate your blood pressure and blood volume Makes your body hold on to fluids

SODIUM Sodium level of the typical American diet ranges from 3,000-5,000 mg daily <2,400 mg / day (= 1tsp/day) However, endurance athletes (exercising > 2 hours in duration) need more b/c of sodium loss through sweat.

SODIUM Excessive consumption– Hypertension Edema Can lead to osteoporosis because sodium can increase urinary calcium losses. Body generally excretes excess sodium through the kidneys Elevated risk of heart disease

Sodium Content of Food (mg) Table Salt 1 tsp 2358 Pickles, dill, 1 large 1731 Canned chicken soup, 1 cup 850 Sauerkraut, 1/2 cup 780 Pretzels, 1 oz 486 Cottage cheese, 1/2 cup 459 Sardines, 3 oz 429 Deli ham, 1 oz 341 Deli turkey breast, 1 oz 335 Soy Sauce, 1 tsp 304 Cheese, American, 1 oz 304 Cornflakes, 1 cup 298 Olives, black, 5 large 192 Deli bologna 295 Potato Chips, 1 oz 183

TIPS Select unsalted, fat-free broths, bouillons or soups. When dining out, be specific about what you want and how you want it prepared. Request your dish to be prepared without salt. Learn to use spices and herbs to enhance the taste of your food instead of salt. Remove the salt shaker from the table. Choose fresh, frozen or canned food items without added salts. Select unsalted nuts or seeds, dried beans, peas and lentils. Avoid adding salt and canned vegetables to homemade dishes. Limit packaged and processed foods.