Control Your Salt

Control your salt intake by limiting the amoun of processed foods you eat.

According to The Dietary Guidelines for Americans, MyPlate, the Centers for Disease Control and Prevention (CDC) and the National Institutes of Health (NIH) Americans currently consume too much sodium.

But where does that sodium come from?

More than half of packaged grocery store foods included in a new study contained too much added salt via: Packaged Grocery Foods Often High in Salt, Study Finds

Check out the chart below — 33.2% of the sodium is from some kind of grain product, and that’s not even counting the “all other food categories” section.


Too much salt puts you at risk.

That’s important because eating too much salt (sodium) is a risk factor for developing high blood pressure, according to the study authors. And high blood pressure can contribute to heart disease and strokes. via: Packaged Grocery Foods Often High in Salt, Study Finds

The Dietary Guidelines for Americans recommend that people “Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.” Where better to start than by reducing their intake of sodium-laden refined grains?

But which grains contain the most sodium? Which exclusion will offer the most bang for the buck? Let’s take a look at the research…

Check out the image below to see the amount of sodium in many of our foods:

sodium in food

Home cooking.

When you make grain foods at home, you can cut the sodium levels way down. Cooked whole grains like oatmeal, brown rice, and barley are all great sources of nutrients without all that salt. Here is a quick rundown of common grains you can cook yourself, along with their sodium content. Compare these to the charts above!

  • Brown Rice: 0 mg
  • White Rice: 0 mg
  • Barley: 0 mg
  • Rolled Oats: 0 mg

Under the current U.S. Dietary Guidelines for Americans, the general population is advised to keep daily salt intake under 2,300 milligrams, or about a teaspoon. For people over 51, African-Americans and those with health conditions such as high blood pressure, diabetes or chronic kidney disease, the recommended daily sodium intake is 1,500 mg or less. via: Packaged Grocery Foods Often High in Salt, Study Finds

Control your salt, control your health!



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