A recent study in the American Journal of Health Promotion estimates that 1.5 million cases of high blood pressure could be eliminated and over $2 billion in health care costs could be saved annually if Americans would reduce their daily intake by a mere 400 milligrams (mg) of sodium. Americans are consuming over 3,000 mg of sodium daily, way above the upper level recommended at 2,300 mg. While sodium comes from the salt (sodium chloride) that you use to season your foods, the majority of the sodium in your diet is from processed foods. Use the chart below to help you reduce your daily sodium consumption:INSTEAD OF: TRY THIS: |
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| Brown Rice Pilaf, seasoned, ½ cup = 390 mg |
Brown rice, cooked, ½ cup = 1 mg
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| Campbell’s Chicken Noodle Soup, 1 cup = 1780 mg | Campbell’s Low Sodium Chicken Noodle Soup = 280 mg |
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| Green Beans, canned, 1 cup = 409 mg | Green Beans, frozen, 1 cup = 1 mg
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| Green Giant Broccoli Spears and Butter, 1 cup = 340 mg | Green Giant Broccoli Cuts Frozen Steamers, 1 cup = 20 mg
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| Pretzels, 1 ounce (about 5 large pretzels) = 380 mg | Pretzels, unsalted, 1 ounce = 82 mg | ||||
| Pickle, 1 cup = 1,356 mg | Cucumber, 1 cup = 2 mg | ||||
| Tyson Crispy Breaded Chicken Fingers, Frozen, 3 oz = 348 mg | Chicken breast roasted, without skin, 3 oz = 63 mg
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| Boars Head Roast Breast of Turkey, 3 oz = 446 mg | Turkey breast, roasted, 3 ounces = 44 mg |
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| Ham, 3 oz = 982 mg | Pork loin roasted, 3 ounces = 50 mg
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| Soy Sauce, 1 tbsp = 1,008 mg | Reduced Sodium Soy Sauce, 1 tbsp = 533 mg | ||||
| Teriyaki Sauce, 1 tbsp = 690 mg | Mrs. Dash Spicy Teriyaki Marinade, 1 tbsp = 0 mg | ||||
| Salt, 1 tsp = 2,325 mg | Mrs. Dash, 1 tsp = 0 mg | ||||
