Sodium Management
Lesson
In the right amounts, sodium is actually an important part of one’s diet.
Our bodies need this mineral in order to:
- keep our muscles and nerves functioning,
- keep our cells properly hydrated, and;
- maintain our blood volume and blood pressure, among others.
But unfortunately, since most foods naturally have some sodium in them (not to mention our love for table salt), it is common for people to go overboard and have too much.
In fact, the National Kidney Foundation estimates that on average, Americans consume 50% more sodium than the recommended daily amount. Of course, the rest of the world is probably not far behind.
Normally, the kidneys are responsible for removing excess sodium. But when they aren’t functioning at full capacity, a buildup is inevitable. This can cause a lot of problems, such as:
- puffiness and swelling, mostly in the legs and ankles,
- fluid retention around the heart and lungs,
- shortness of breath,
- high blood pressure or hypertension, and;
- decreased kidney function, due to damaged blood vessels in the kidneys.
To avoid these complications, the USDA advises those with kidney conditions to limit themselves to 1500 mg of sodium per day, in accordance to the USDA’s Dietary Guidelines for Americans 2010.
So, how do we control our sodium intake?
1. Read food labels
Well, for one, reading food labels is a step in the right direction. Pro tip: look at the Nutrition Facts section of the food item you bought and see how much sodium is in it.
% Daily Value | Amount of sodium | What it means... |
|---|---|---|
Less than 5% | Less than 125 mg | GOOD CHOICE |
5% to 10% | Less than 250 mg | Good choice |
10% to 20% | Between 250 to 500 mg | Be cautious |
More than 20% | More than 500 mg | Beware |
Adapted from information by The Kidney Foundation of Canada
2. Cook fresh ingredients
According to data from the Centers for Disease Control and Prevention (CDC), more than 75% of the sodium Americans consume comes from processed food, pre-packaged meals, and restaurant food. So, the best way to cut down on your sodium intake is to choose fresh ingredients when cooking.
Item | Sodium | Protein | Potassium | Phosphorus |
|---|---|---|---|---|
Bacon | 1684 | 33.92 | 499 | 388 |
Ham | 1038 | 19.60 | 299 | 304 |
Sausage | 878 | 22.70 | 337 | 191 |
Sardines | 307 | 24.62 | 397 | 490 |
Cottage Cheese | 308 | 10.45 | 125 | 150 |
USDA values per 100 g
None of that anymore.
Now you need to replace these foods with unprocessed, low-sodium ones, like the following:
Item | Sodium | Protein | Potassium | Phosphorus |
|---|---|---|---|---|
Chicken (without | 45 | 22.50 | 334 | 213 |
Catfish | 98 | 15.23 | 302 | 204 |
Pork (fresh) | 54 | 28.47 | 364 | 240 |
Eggs / egg | 142 | 12.56 | 138 | 198 |
Ricotta Cheese | 110 | 7.54 | 219 | 154 |
USDA values per 100 g
3. Make your recipes more kidney-friendly
Spice type | Suggested use |
|---|---|
Bay leaf | Beef, chicken, veal, fish |
Basil | Lamb, fish, eggs, vegetables, sauces |
Caraway | Asparagus, green beans, cabbage, cauliflower, beets, and in dips and sauces |
Curry | Carrots, green beans, marinades |
Cardamom | Fruits, baked goods |
Dill | Chicken, veal, fish, vegetables |
Ginger | Cauliflower, green beans, eggplant, baked products, beverages |
Rosemary | Cauliflower, peas, eggplant |
Cinnamon | Fruits and baked goods |
Mint | Fruit, tea, in sauces, and as edible garnish |
Nutmeg | Vegetables and baked goods |
Thyme | Carrots, green beans, and beets |
Sage | Eggplant and in dressings |
Marjoram | Cauliflower, eggplant, and green beans |
Lemon juice | Carrots, broccoli, and cauliflower |
Tarragon | Asparagus, cabbage, cauliflower, and beets |
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