January 07, 2019

Hello beautiful,

It's Katie back, bringing you all of the best tips, hints, styles, and trends to help you look and feel your best!

I am a sucker for salt. I enjoy it on my salad, eggs, and popcorn. I wouldn't say that it is something I thought I was eating too much of though.

It turns out that many people end up taking in too much salt. The American Heart Association recommends that you take in anywhere between 1,500-2,300 mg of of sodium a day. You'd be surprised at how much sodium is in so many different foods. If you're looking to cut back, you may have to put in a little extra work.

Until we meet again,
Katie

Questions? Comments? Email me at:katie@gophercentral.com

*-- How Much Salt is in Your Intake? --*

Ready-to-eat cereals are a huge culprit when it comes to high levels of sodium. Believe it or not, some brands of raisin brand have up to 210mg of sodium per cup. When selecting the most important meal of the day, make sure you're always checking the nutrition label.

Soup is one of my favorite foods. But what I didn't realize was how much sodium was in just one can! A cup of canned chicken noodle soup can have 831mg of sodium...that's a little over half of what is recommended on the low side. One thing that I have learned is that soups which are labeled, "Healthy" actually have 25% less sodium.

Are you someone who enjoys a nice Asian cuisine? Just be careful because some of your favorite add in sauces are considered extremely high in sodium levels. One tablespoon of soy sauce may have 1,005mg of sodium. Consumer beware: even the "Low-Sodium" soy sauce can still have a lot so it is important to use it sparingly. One thing that I enjoy in place of soy sauce is lemon juice for flavor since it naturally has less salt but still gives my food the same enjoyable "kick".

Food Labels can be confusing. Don't let them discourage you from knowing what is actually in the food or drink you're about to have though. Here is an easy cheat sheet:

- Sodium Free: Less than 5mg a serving

- Very low-sodium: 35 milligrams or less per serving

- Low-sodium: Less than 140 milligrams per serving

- Reduced sodium: 25% less sodium

- Unsalted, no salt added, or without added salt: Made without the salt normally used, but still has the sodium that's a natural part of the food itself.

So who exactly should go low sodium? U.S. guidelines call for about half of Americans to limit sodium to 1,500 milligrams or less per day, including:

- People ages 51 and older

- People with high blood pressure, diabetes, or long-term kidney disease

- Cutting back on salt can cut blood pressure in some people. It can help lower the risk of heart disease, stroke, and kidney damage in those who have high blood pressure.